Content woman with curly hair enjoys a peaceful morning, drinking in bed, surrounded by natural light and a cozy atmosphere.

Creating the Best Sleep Environment

Oct 22, 2024 | 4 Min Read

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A good night’s sleep feels like a gift, energising you and starting the day on a high note. And while peaceful slumber eludes us sometimes, there are steps we can take to maximise our chances.  

It starts with your environment, both where you sleep and beyond. Let’s begin with the spaces beyond your room. 

Peaceful young man sleeping comfortably at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept.

Get outside, if you can, during the day. Your body has an internal clock, and is affected by daylight and darkness. Circadian rhythms are the changes and processes that organisms (including humans!) experience across 24 hours. These rhythms are impacted by light, darkness, diet and stress (among other factors).  

Ultimately, you want to communicate clearly with your body when it’s time to go to sleep and when it’s time to wake up.  

As well as going outdoors, try to open blinds and curtains during the day: try to be around natural light as much as possible and wherever you can get it.  

You spent about at least a quarter of your life in bed (and possibly up to a third). So it’s worthwhile investing in a bed and mattress that you find comfortable.  

Personal taste plays a part, of course, but it’s always worth investing in quality.  

Also, ensure that you have plenty of space on the bed – taller sleepers, if possible, should avoid having to bend their neck or stick their feet out at the end!  

Let’s look start at the top. 

Mattresses are available in variations of firmness, from soft, to soft-medium, to medium, to medium firm, to firm. Soft mattresses suit any sleeping positions, are known for comfort, and tend to be chosen by people without back problems. Firm mattresses, meanwhile, are effective in back support, and so are suited to those who require (or prefer) a less yielding surface.  

If you suffer from allergies, it’s recommended to use a hypoallergenic mattress.  

Many sleepers run hot, in which case they should consider a pocket sprung mattress, because they don’t trap as much heat under your body. You can even try mattresses with cooling gels. Again, personal preference plays a part.  

The choice doesn’t stop at temperatures and firmness. Here are some phrases you’ll encounter when buying a new mattress or bed:  

  • Pocket sprung: comprised of individually nested springs, this mattress benefits couples because it doesn’t all change when one person moves.  
  • Memory foam: designed to change according to the sleeper’s body.  
  • Hybrid: combines foam and pocket sprung mattress. 
  • Open coil: the most traditional, spring-based mattress on the market. While quality and price can vary, this is on the affordable end of the mattress market.  

There is, frankly, a dizzying range of choices when it comes to linen. Your sheets or bedclothes can be made of cotton, linen, wool, silk, or a blend of materials. You can choose knitted or woven sheets. And, of course, you can opt for sheets or duvets.  

Having said all of that, personal taste (once again!) plays a part. Breathability, warmth, and texture are all in the eye of the beholder, so try out what works best for you.  

While it’s nobody’s idea of a good time, it’s strongly advised to clean and change linen regularly.

Coolness, comfort and darkness are important here. Try not to have any lights on, even if they’re small red lights of a device on charge or on standby. Blackout blinds are a good idea, especially if the sun rises or sets at time when you’re trying to sleep.  

If possible, try to have your phone outside of your room at bedtime. Buy an analogue alarm clock if you have to.

Preferences vary, but some sleepers like a nice fragrance for their room (a plug-in fragrance, for instance, no lit candles overnight!). Others like an open window and fresh air.  

You probably already have a good idea of what lowers your blood pressure, whether it’s reading, music or scents. So experiment with what works for you.  

Sleep is a huge, often overlooked part of our lives. And ensuring a good night’s sleep has both long-term and short-term benefits. Find out more in our articles, Sleep 101 and Benefits of Sleep.  
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