Day 3: Make Your Bedroom Sleep-Friendly
Cool, dark and quiet: small changes to your bedroom can make a big difference to how well you sleep.
Medically reviewed by Lena Hartmann, PhDWritten by Sam WhitfieldUpdated on
Key takeaways
- Most people sleep best in a cool, dark, quiet room.
- Keep the bed for sleep (and sex) so your brain links it with rest.
- Blackout curtains, earplugs or white noise are inexpensive fixes.
Your environment has a big effect on sleep quality. Today, take 15 minutes to look at your bedroom with fresh eyes.
Today's checklist
- Temperature: a slightly cool room is easier to sleep in. Adjust bedding before turning up the heat.
- Light: use blackout curtains or an eye mask, and cover bright standby lights.
- Noise: try earplugs or a white-noise machine if you can't control the noise.
- Clutter: clear work and laundry out of sight if you can.
- Bed for sleep: avoid working, scrolling or watching TV in bed.
The takeaway
Make one or two changes tonight and notice the difference. Keep your wake time and wind-down routine going too.
How we reviewed this article
Beargoal has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions and medical associations. We avoid tertiary references. Learn more in our editorial process.
- Watson NF, et al. (2015). Recommended Amount of Sleep for a Healthy Adult. Journal of Clinical Sleep Medicine. https://doi.org/10.5664/jcsm.4758
- September 17, 2026Written, medically reviewed and published. Medically reviewed by Lena Hartmann, PhD.
Medically reviewed by Lena Hartmann, PhDWritten by Sam WhitfieldUpdated on
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