The Experts' Approach to Better Sleep

When it comes to high-quality sleep, medical professionals emphasize that you don't need expensive gadgets or luxury bedding. Instead, the secret lies in curating an environment that is dark, quiet, cool, and comfortable. According to Dr. Fariha Abbasi-Feinberg, a sleep medicine physician and president of the American Academy of Sleep Medicine board of directors, there is no universal product for everyone, but the right environment can lead to noticeable improvements in just a few weeks.


The 6 Items to Remove Immediately

Dr. Shantan Ravula, a board-certified sleep medicine physician, suggests that effective sleep hygiene is more about removing obstacles than buying quick fixes. Experts recommend clearing your bedroom of the following items:

  • The Television: Your brain should associate the bedroom strictly with rest. Using the space for entertainment or work disrupts this mental cue.
  • The Phone: Keeping your phone out of reach reduces the temptation to scroll, which is vital for uninterrupted sleep.
  • Bed-Facing Clocks: Watching the minutes pass triggers anxiety. Furthermore, glowing displays can suppress melatonin production.
  • Small Light Sources: Humidifiers, power strips, and charging devices often emit distracting light. Consider using blackout stickers to hide them.
  • Work Desks: Having a workspace in the bedroom can associate the area with stress and focus rather than relaxation.
  • Exercise Equipment: Large items like bikes should be removed or hidden from sight to maintain a calm atmosphere.

Proven Additions for a Better Night’s Rest

Once you have decluttered, consider these expert-approved, low-tech additions to your bedroom:


1. Blackout Curtains

Total darkness is the gold standard for sleep. Experts note that even minor light from streetlamps or early sunrises can disrupt your internal clock. High-quality blackout curtains are one of the most effective ways to ensure your body maintains healthy melatonin levels.


2. Sleep Masks

For light sources you cannot control, a simple, comfortable sleep mask is an effective solution. Research suggests these masks help the brain settle and can improve alertness the following day.


3. Fans and White Noise

A steady hum helps mask disruptive sounds like traffic or sirens. Additionally, a fan helps maintain a cool room temperature, which is essential as your body needs to drop in temperature to drift into deep sleep.


4. Earplugs

As a last resort for unpredictable noises, earplugs are highly effective. However, professionals advise using them temporarily to avoid potential ear hygiene issues.


5. Cooling Bedding

Temperature regulation is critical; most experts suggest keeping your bedroom at 70°F (approx. 21°C) or lower. If you struggle with heat, breathable materials like cotton percale or Tencel can make a significant difference compared to synthetic blends.


6. Sunrise Alarm Clocks

While you should avoid light at night, natural morning light is helpful. Sunrise simulators or timed curtains can gently wake you, making it easier to start the day, especially during the darker winter months.


«The goal is to remove distractions and create an environment that feels comfortable and promotes sleep,» says Dr. Abbasi-Feinberg.