Lighting

Light affects how much melatonin your brain releases, and melatonin impacts sleep. 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, like a clock radio.
• Use eye shades if needed.

Temperature

Keep your bedroom 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:

• Use ear plugs.
• Run a fan.
• Use a white noise machine or app.
• Decorate your room with heavy curtains and rugs to absorb sound.

Bed and pillow

• Choose a mattress that you find comfortable.
• Choose sheets with a texture that you like.
• Use sheets that are right for the season, like avoiding flannel sheets in the summer.
• Choose a pillow that you find comfortable. Make sure the pillow supports your neck and doesn’t push your neck out of its natural position.
  • Side sleepers need a thicker pillow to support the area between the ear and the shoulder and keep the head and neck in a straight (horizontal) line.
  • Back sleepers need a pillow that isn’t as full as a side sleeper pillow. It should keep the natural curve of the neck and not make the neck bend forwards or extend backwards.
  • Stomach sleepers need a flat pillow or no pillow at all. Try sleeping on your side and hugging a body pillow. This feels like sleeping on your stomach, but it’s easie​r on your neck.​​​​​