Environmental factors can negatively impact your sleep by causing sleep disturbances or awakenings. These can shift you from a deep phase into a lighter phase of sleep and impact your overall sleep depth throughout the night.
Maintaining darkness in your bedroom at night and avoiding the use of electronics before sleep is important for optimal sleep health. Minimizing light is important, as any exposure to light during sleep can affect your body’s natural wake response. It is recommended to prevent light from coming into windows through the use of effective blinds or curtains, and by reducing other light sources such as those emitted by electronic devices.
Noise can be a major source of sleep disruption and can include sources within your home (i.e. pets, your bed partner or a TV), or outside(i.e. traffic or weather). Even if noises do not fully wake you, they may cause sleep disturbances and bring you into a lighter sleep. It is recommended to reduce noise in your home at night and use earplugs if needed.
Temperature is an important factor in sleep quality. Exposure to uncomfortably high or low temperatures during sleep can reduce your amount of deep sleep. It is recommended to keep your bedroom temperature at 16-19°C if sleeping with blankets and clothing.