Sleep Environment Guidelines

Good sleep is an important part of maintaining good health. Unfortunately, many people have trouble getting a good night’s sleep and this can be especially true for older adults. There is also a bidirectional relationship between cognitive impairment and poor sleep whereby people with cognitive impairment tend to have more trouble sleeping and poor sleep results in a deterioration of next day cognitive abilities. As part of our work at the Charlie and Harriet Shaffer Cognitive Empowerment Program we have produced a series of educational videos about how home environments can support better quality sleep. The suggestions contained in the videos are based on research evidence and the information is formatted to make it easily accessible. 

How Your Home Can Protect Your Sleep?

This video will guide you through assessing the quality of your sleep and discovering ways your home environment can optimize your sleep.

Maintain Good Air Quality in Your Bedroom

Ensuring optimal air quality in your bedroom is an essential component for achieving quality sleep. When assessing your sleep environment, remember to take the following into account: 

  1. Good airflow in your bedroom 
  2. Using an air purifier 
  3. Cleaning and changing air filters 
  4. Keeping bed linens clean 
  5. Using essential oils

Sleep in the Right Temperature

Maintaining an appropriate temperature in your sleep environment is vital for obtaining quality rest. When evaluating your sleep environment, remember to consider the following: 

  1. 60°F - 70°F is the ideal temperature for sleep 
  2. Using a blanket to adjust for different temperature preferences 
  3. Wearing proper sleepwear 
  4. Wearing socks to bed 
  5. Using a fan for air circulation in your bedroom 
  6. Using a fan, humidifier, or dehumidifier to create a more comfortable room temperature 
  7. Installation of programmable thermostats

A Lighting Diet for Sleep

Ensuring your sleep environment has suitable lighting is a crucial element in achieving quality sleep. When evaluating your sleep environment, remember to consider the following: 

  1. Lighting influences your body’s desire for sleep 
  2. Avoiding exposure to bright light and light with blue content in the evening 
  3. Dimming the light 1.5 hours before going to sleep 
  4. Installation of dimmer switches to lower the intensity of bedroom lights 
  5. Sleeping with an eye mask

Making Your Night Quieter

Maintaining a quiet sleep environment is essential for achieving quality rest. When assessing your sleep surroundings, remember to take the following into account: 

  1. Exposure to noise can affect the quality of sleep 
  2. Sleeping in a room farthest from sources of noise 
  3. Noise levels should be no louder than a moderate rainfall 
  4. Creating a constant low level of noise to mask intermittent noises 
  5. Using earplugs 

Sleeping Comfortably

Ensuring your sleep environment is comfortable is a critical factor in achieving quality sleep. When assessing your sleep environment, remember to take the following into account: 

  1. Your mattress should promote the natural curve of your spine 
  2. Your pillow should support your neck in line with your spine (Ex. Side-sleepers need a thicker pillow; Stomach-sleepers need a flat pillow; Back-sleepers need a medium-support pillow) 
  3. Use breathable bed linens and sleepwear and wash them regularly