Bedroom Sleep Checklist
Set this up in under an hour. Start with quick wins, then add one change per week.
Why the room matters
Small environmental tweaks reduce wake ups and help your body settle faster. Focus on light, sound, temperature, and simple layout changes that remove friction at night.
Light
- Blackout curtains or a comfortable sleep mask if dawn wakes you early.
- In the last hour: use lamps at eye level and warmer tones.
- Turn off bright LEDs or cover with opaque tape.
- Enable warm screen settings at night or reduce screens entirely.
Sound
- Close doors softly and oil squeaky hinges.
- Try soft earplugs or neutral white noise.
- Use Do Not Disturb overnight on phones and tablets.
Temperature
- Keep the room cool, often 16–19°C works well.
- Choose breathable bedding. Add layers you can adjust quickly.
- Warm shower, then enter a cooler room to help your body wind down.
Layout & habits
- Keep a small lamp and book ready for brief wake ups.
- Charge devices away from the bed to reduce late scrolling.
- Clear the floor to avoid trips during the night.
This page is educational and not medical advice.
30-minute quick wins
Dimmed lamps
Swap overhead lights for one or two lamps near eye level.
Swap overhead lights for one or two lamps near eye level.
LED covers
Cover bright indicators on chargers and routers.
Cover bright indicators on chargers and routers.
Fan or white noise
Mask sudden noises with a steady sound source.
Mask sudden noises with a steady sound source.