Lighting

Light affects how much melatonin your brain releases, which affects how much sleep you get. Dim the lights in your home 1 to 2 hours before bedtime, and turn lights off at bedtime. Keep your sleeping area dark. Use blackout curtains or shades, cover or turn away bright electronic displays (e.g., clock radio), and use eye shades if needed.

Do you use electronic devices before bed?

Light before bedtime can affect sleep because it slows the release of melatonin. A special type of light called blue-spectrum light can do this even more. Blue light is released by computers, laptops, tablets, and smart phones. Researchers showed that using tablets for 2 continuous hours before bedtime decreased melatonin levels by about 22%!

It’s best if you can stop using computers, laptops, tablets, and cell phones in the evening. If you can’t, try to limit the amount of time that you use them. Dim the displays (and the lights in your room) as much as you can. Think about using specially-designed tools to block blue spectrum light at night like software programs or amber goggles.

Temperature

Keep your room cool. Research shows that sleeping in a hot room can lead to lighter sleep, longer wake times, and waking up more at night. It’s a good idea to keep the room temperature between 15 °C (59 °F) and 23 °C (75 °F). Good air flow is also important, so keep your window open or turn on a fan. If you’re congested often, use a humidifier.

Noise

There are many ways to deal with noise inside and outside your room. You can use ear plugs, run a fan, use a white noise machine, and/or decorate your room with heavy curtains and rugs to absorb sound.

Your Partner

People who sleep together can wake each other up at night. To prevent this from happening:

• wear earplugs
• put a vibrating alarm clock in the person’s pillow case who has to wake up earlier
• go to bed at different times
• put a foam mattress pad under the person who is restless
• have pets sleep in their own beds

Your Bed

Choose a mattress that you find comfortable.

Choose sheets with a texture that you like. Use sheets that are right for the season (e.g., don’t use flannel in the summer).

Your Pillow

Choose a pillow that you find comfortable. Make sure the pillow supports your neck and doesn’t push your head out of its natural position.

• Side sleepers need a thicker pillow to support the area between the ear and the shoulder. A gusseted pillow has special panels that give extra support.
• Back sleepers need a pillow that isn’t as full, like a pillow with extra thickness in the bottom section or a memory foam pillow.
• Stomach sleepers need a flat pillow or no pillow at all. Try side sleeping and hugging a body pillow. This feels like stomach sleeping, but it’s easier on the neck.

Sometimes, a routine and sleep hygiene aren't enough to help with people's sleep. Next you'll learn about more involved ways to improve sleep.​​​​​