5 Tips on How to Create a Healthy Sleeping Environment

5 Tips on How to Create a Healthy Sleeping Environment

Getting a good night’s sleep is hard in today’s fast-paced world, as the pressures of contemporary living take a toll on our sleep quality and length. Regardless, good sleep is a basic human need and critical for sustaining physical and mental health while boosting productivity, performance, and general well-being. 

With this in mind, designing a sleeping environment that promotes peaceful and regenerative sleep, personalized to your requirements and needs, is critical. According to Mattress Insider, adults require at least 7 hours of sleep per night. However, most of them do not get sufficient sleep. Moreover, the Sleep Foundation reports that people in big cities like NYC get less than 7 hours of sleep. The biggest cause of sleep deprivation is stress and anxiety, leading to sleep disorders like sleep apnea, insomnia, irregular sleep-wake cycle, oversleeping, and abrupt sleep schedules.

Nonetheless, this guide will provide helpful advice and insightful tips to help you regulate healthy sleeping patterns and an environment conducive to peaceful sleep. 

  1. Invest in a Quality Mattress

A high-quality mattress is unquestionably the cornerstone of a healthy sleeping environment. Given that the average person spends over one-third of their life in bed, investing in a comfortable and supportive mattress is critical for ensuring pleasant and regenerative sleep. 

At the same time, effective disposal and removal of the old mattress are critical for sanitary and environmental reasons. According to The Roundup, the US discards 50,000 mattresses daily, and in a city like NYC, it significantly contributes to its waste management problem. 

Thankfully, you can find various mattress disposal & removal NYC services in the city according to your budget and need. The best way to dispose of an old mattress is to cover it in plastic to reduce the spread of bed bugs. This is also part of the rules outlined by the city to properly dispose of a mattress.  

Once you get rid of the old mattress and are ready to bring in a new one, ensure to get one that is durable, eco-friendly, and comfortable. A high-quality mattress will help relax your muscles and reduce the likelihood of musculoskeletal pains and sleep disturbances. A quality mattress can give years of pleasant and healthy sleep with correct care and maintenance while decreasing the need for periodic mattress disposal and removal, contributing to a sustainable and ecologically responsible lifestyle.

2. Consider the Right Bedspread

While the mattress is unquestionably the most important aspect of a good sleeping environment, choosing the proper bedspread is equally key for obtaining ideal comfort and fostering peaceful sleep. Consider your personalized tastes and demands while selecting a bedspread, including material, thickness, and temperature regulation. 

People who are hot sleepers, for example, may benefit from a lighter and more breathable cotton or linen bedspread. Others who enjoy a cozy and warm environment might find a thicker wool, jersey, or silk bedspread more to their liking. Additionally, the bedspread’s visual appeal can contribute to the overall ambiance of the sleeping space, providing a sense of ease and tranquility.

3. Limit Light Exposure

The human body is naturally inclined to respond to light and darkness, with the quantity of light exposure regulating the natural rhythm of the body’s internal clock. As a result, reducing light exposure in the sleeping environment is critical for achieving and sustaining appropriate sleep patterns. Artificial light from electronic gadgets, streetlights, and even alarm clocks can disrupt the natural sleep cycle by suppressing the release of melatonin, a sleep-inducing hormone.

Furthermore, blue light generated by electronic gadgets such as smartphones and tablets can disturb the natural circadian cycle, resulting in increased wakefulness and poor sleep quality. As a result, it is critical to restrict exposure to light sources in the sleeping environment by blocking out outdoor light with blackout curtains or blinds, covering electronic gadgets, or utilizing low lighting to induce relaxation before night. Creating a dark and tranquil atmosphere allows the body to better acclimatize to its normal sleep cycle, resulting in more restful and regenerative sleep.

4. Turn Your Bedroom into a Comfort Zone

Your bedroom should be a haven for relaxation, comfort, and tranquility. Making minor modifications to your sleeping environment, such as cleaning, introducing soothing colors, and adding soft textures like fluffy pillows, cozy blankets, and plush rugs, can help transform your bedroom into a comfort zone. A tidy and well-organized bedroom relieves stress and promotes a sense of quiet and tranquility.

Furthermore, optimizing the bedroom temperature might aid in unbroken sleep. The optimal room temperature is between 60 and 67°F (15 and 19°C). It could be hard to attain, especially for those living in hotter climates. Turning on an air conditioner, ventilator, or room fan can aid with temperature regulation.

The ultimate goal is to create a relaxing environment where you can escape life’s daily stresses by making you feel peaceful, comfortable, and safe. You are better equipped to attain peaceful and regenerative sleep by transforming your bedroom into a comfort zone, which is vital for sustaining good health and well-being.

5. Use the Right Pillow

Using the right pillow that aligns with your body type, weight, posture, and other conditions is equally relevant in establishing a healthy sleeping environment. While selecting your ideal pillow, consider the material and fabric. 

Some people prefer a soft and flat pillow, while others prefer harder and fluffy pillows for proper spinal and back alignment while sleeping. The height or loft of the pillow is equally essential to adjust the neck and spinal angle.

Those who sleep on their side may benefit from a higher loft pillow to preserve appropriate alignment, whereas those who sleep on their back or stomach may require a lower loft pillow. Finally, the ideal pillow will give appropriate support and comfort for your needs, providing a healthy and pleasant resting environment.


As important as sleep is, creating an ideal sleeping environment is equally relative. Investing in a quality mattress while disposing of the older one in the best possible way is crucial. Moreover, selecting the right bedspread and pillows according to your sleeping position, temperature, and bodily alignment is also vital. 

Furthermore, limiting blue light and daylight exposure can promote a restful and calm sleep.