Trouble Falling Asleep? It Might Be Your Home — What The Science Says

Sleep routines aren’t just what you do during the final moments before bed. In fact, how you care for yourself throughout the day can help encourage high-quality sleep—or get in the way of it. 

One of the most crucial ways you can set yourself up for success is through your environment. What you surround yourself with affects your peace of mind, and therefore your ability to wind down in the evening and stay asleep throughout the night.

And where does this matter most? Your bedroom. Research shows that certain environmental elements can get in the way of a restful night, including making it harder to fall asleep and stay asleep. 

Indoor air quality is one of the most foundational aspects of a healthy home. And recently, there’s been much more attention on the health effects of indoor air pollutants. Especially given the fact that research1 estimates people spend on average 90% of their time in indoor environments (be that an office building, restaurants, gyms, or the home), researchers suggest that indoor air pollution may have more pronounced health effects than outdoor air pollution. 

A simple solution is to keep an air purifier in your bedroom. It can help filter out indoor pollutants, dust, and allergens—helping you breathe and sleep better throughout the night. IKEA offers several sleek, affordable options that fit comfortably in any room. 

Stress isn’t just triggered by work, chores, or the news—it can actually be traced back to home decor. Well, more specifically, it can be caused by clutter. One study3 found that individuals who identified as having a “cluttered house” had increased levels of the stress hormone cortisol. 

Looking into the connection between clutter, stress, and sleep, one study found that tidying and organizing before bed can serve as a meaningful tool to improve sleep quality. The researchers emphasized that it was important to “keep thoughts positive and avoid perfectionism” during this practice. 

This should come as no surprise to anyone who has lived near a busy street or had loud upstairs neighbors, but research6 shows sound can make it harder to enjoy a restful night. In fact, one study7 found that being exposed to environmental noise throughout the day is linked to worsen sleep patterns and decreased quality of life. 

Throughout the day our body temperature changes, including leading up to and during sleep. Research9 shows that as our bodies prepare for rest, they start to cool down. 

Bedroom environment10 can influence this natural process. Researchers note you should aim for a room temperature of somewhere between 68 to 77°F11 during sleep to help get your body ready for rest. 

If possible, turn down your room’s temperature, especially during the summer. You should also be smart about bedding, as the fabric can help regulate your body temperature during sleep. 

Research14 shows that our circadian rhythm is governed, in part, by light exposure. In the morning, cool, blue light helps signal to our brains to wake up, power on, and start the day. In the evening, warm, soft lighting (like during golden hour) helps our bodies know we should be gearing up for rest. 

On the flip side, studies show that being exposed to certain light sources at inappropriate times during the day is linked to sleep disturbances. For example, the researchers of one study14 found that exposure to strong, artificial light may increase the risk of circadian rhythm sleep–wake disorders. 

Mattress comfort is a relative term, as every one has unique needs. But research does show that having the right mattress can positively influence sleep quality.