Tips for Better Sleep Environment 2026
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1 min read
About one-third of adults in the U.S. do not get enough sleep. The good news is that small, intentional upgrades to your bedroom environment and nightly routine could make a difference.
Why Your Sleep Environment Matters
Your bedroom plays a bigger role in your sleep than you might expect. The air quality, temperature, noise level, and light in your sleep space might influence your sleep quality. Taking a closer look at your surroundings and making a few intentional adjustments is one of the most practical places to start when you want to sleep better.
Optimize Your Bedroom Air Quality
Air Purifiers for Clean Air
An air purifier helps remove airborne pollutants such as dust, pollen, and VOCs (volatile organic compounds) from your sleep space. The Levoit Sprout Air Purifier features 3-stage filtration with HEPA filter and ultra-quiet operation, and doubles as a white noise machine and soft night light, supporting your sleep environment. The Levoit Core Mini Air Purifier with Night Light is a great option for smaller spaces, with 3-stage filtration and a built-in aroma pad to help create a calming atmosphere.
Humidifiers for Balanced Moisture
Humidifiers are great bedtime sidekicks. Optimal bedroom humidity sits between 30–50%. The Levoit Sprout Evaporative Humidifier humidification with a customizable night light and smart controls. For those who want more flexibility, the Levoit Dual 200S Smart Top-Fill Ultrasonic Humidifier lets you set schedules, a target humidity level, and supports aromatherapy with essential oils.
Control Noise
Keep Devices Quiet
Notification sounds, charging alerts, and the ambient glow of a phone screen can interrupt your sleep cycles even when you are not fully aware of it. Silence your phone, turn it facedown, or keep it in another room entirely.
Choose Sleep-Supporting Materials
Breathable Bedding
Does your bedding make you feel like you are sleeping in plastic? Lower-quality sheets made with synthetic materials like polyester trap body heat and can contribute to sweaty nights. Softer, more natural fibers like percale cotton or flax linen are far more breathable and can help reduce the likelihood of overheating while you sleep.
Supportive Mattress and Pillows
If you find yourself tossing and turning throughout the night, unable to find a comfortable position, it may be time for an upgrade. A supportive mattress and pillow that match your sleep position and body type can make a meaningful difference in how quickly you fall asleep and how deeply you stay asleep.
Maintain the Ideal Sleep Temperature
Does your body run too hot or too cold while you sleep? Your core body temperature naturally drops as you fall asleep, and your bedroom environment either supports or fights against that process. Most sleep experts recommend keeping your bedroom between 60°–67°F for optimal rest.
Look for models where you can adjust the fan speed from the comfort of your bed or have specialized modes to stay comfortable throughout the night. Blackout curtains are another useful tool. Not only do they block natural light from disrupting your sleep, but they also act as insulation to help regulate your room's temperature year-round.
Reduce Light and Screen Exposure
No Screens Before Bed
It might be tempting to roll your eyes at this one, but it is true. Subjecting your eyes to blue light before bed can throw off your body's biological clock. Reading is a great alternative to scrolling social media in the evenings.
Even small amounts of light, from a streetlamp, a charging indicator, or a digital clock, can potentially signal your brain to wake you up. Blackout curtains, eye masks, and covering LED lights are simple upgrades that can make a difference, especially for people who are light-sensitive sleepers.
Small Habits That Make a Big Difference
Sometimes the smallest adjustments have the biggest payoff. These easy-to-implement habits can meaningfully improve your nightly rest:
- Keep pets off the bed: As much as you love them, pets can disrupt your sleep cycles with their movement and sounds through the night.
- Wash bedding weekly: Fresh bedding reduces allergens, and buildup that can irritate your airways while you sleep.
- Shower before bed: A warm shower or bath an hour before sleep raises your skin temperature, which then drops quickly, helping signal to your body that it is time to rest.
- Keep your bedroom clutter-free: A tidy, calm space sets a psychological tone for relaxation. Clutter can contribute to a sense of mental noise that makes it harder to unwind.
- Avoid heavy meals before sleep: Eating a large meal close to bedtime can cause discomfort and disrupt sleep quality. Aim to finish eating at least 2–3 hours before you turn in.
Sleep Setup Checklist
Before you close your eyes tonight, run through this quick checklist:
- Have your air purifier running
- Set your humidifier’s target relative humidity around 30–50%
- Cool your bedroom down to around 60–67°F
- Use a white noise machine or silence your devices
- Have your blackout curtains drawn and indicator lights covered
- Change to bedding that's breathable and clean
FAQ
How much deep sleep do you need?
According to the Sleep Foundation, most adults spend about 10–20% of each night in deep sleep, which works out to roughly 60–90 minutes for a 7–8 hour night. Deep sleep is when your body repairs tissue, builds bone and muscle, and strengthens your immune system. If you wake up feeling genuinely refreshed, you are likely getting enough.
What is REM sleep?
REM stands for rapid eye movement. It is the sleep stage during which most vivid dreaming occurs, and when your brain processes emotions, consolidates memories, and supports creative thinking. According to the Sleep Foundation, REM sleep typically makes up 20–25% of a full night's sleep, or about 90–120 minutes. Both deep sleep and REM sleep are essential, and each serves a distinct restorative purpose.
How many hours of sleep do I need?
The American Academy of Sleep Medicine recommends that adults get at least 7 hours of sleep per night. Teenagers need 8–10 hours, and younger children need more still. Individual needs vary, and the best measure is how you feel: if you wake up rested and function well throughout the day without relying on caffeine to stay alert, you are likely meeting your sleep needs.
Sources
The State of Sleep Health in America in 2023 — SleepHealth
Blue Light Has a Dark Side — Harvard Health
What Is White Noise? — Sleep Foundation
Bedroom PM2.5, CO2, Temperature, Humidity, and Noise With Sleep — PubMed
Allergies Got You Fuzzy-Headed? — Cleveland Clinic
5 Humidifier Uses: Benefits and Risks — Medical News Today
Reading Before Bed — Sleep Foundation
What Color Light Helps You Sleep? — Sleep Foundation
How Much Deep Sleep Do You Need? — Sleep Foundation
How Much Sleep Do You Need? — Sleep Foundation
Sleep Recommendations by Age — American Academy of Sleep Medicine
The information provided here is for informational and educational purposes only and should not be used in medical emergencies or for diagnosing or treating any medical condition. It is crucial to consult a licensed medical professional for diagnosis and treatment. External links are for informational purposes and do not constitute endorsements. No warranty of any kind, either expressed or implied, is made as to the accuracy, reliability, timeliness, or correctness of the information provided herein.
