Better sleep hygiene: how to create a healthy sleep environment

Assuming the basics are in place: 7–9 hours of sleep, consistent sleep times and a healthy circadian rhythm, you can look at optimization, also known as sleep hygiene. Sleep hygiene refers to all the habits and conditions that contribute to deep, restorative sleep. By consciously paying attention to the bedroom and evening environment, sleep quality can often improve significantly.

A calm, fresh and well-designed sleep environment helps the body relax more easily and supports the natural sleep rhythm.

The importance of a healthy sleep environment

During the night, the body recovers both physically and mentally. This requires an environment that feels calm and contains as few stimuli as possible. Light, air quality, temperature and materials play a greater role in this than is often assumed.

Good sleep hygiene not only helps promote deeper sleep, but above all helps you feel rested when you wake up.

Plants in the bedroom

Plants can be a valuable addition to the bedroom. They contribute to better air quality by partially purifying and lightly humidifying the air. This can be especially pleasant when the air feels dry, for example during the winter months. In addition to producing more oxygen, plants also help purify the air of volatile organic compounds (VOCs). Your lungs will thank you for it!

Plants also create a calm and natural atmosphere, which can contribute to relaxation in the evening. 

Natural materials for greater sleep comfort

The material of your bedding has a direct effect on sleep comfort. Cotton or silk sheets are more breathable than synthetic fabrics and help wick away moisture naturally.

As a result, the sleep climate remains more stable throughout the night, which can help reduce sweating and create a more comfortable feeling. Natural materials also feel more pleasant against the skin.

A completely dark bedroom

Darkness is essential for a healthy sleep rhythm. Even small light sources can disrupt melatonin production. This hormone plays an important role in falling asleep and maintaining deep sleep.

A completely dark room at night helps the body recognize more clearly that it is time to sleep. Blackout curtains, covering distracting lights and avoiding light from outside all help. Is this not possible? Or do you have a partner who goes to bed later? Then you can always try a sleep mask.

Fresh air and ventilation

Good ventilation is an important part of sleep hygiene. In summer, it can be pleasant to sleep with the window open, provided this does not cause noise or drafts. Fresh air helps regulate temperature and oxygen levels.

In winter, it can be useful to open the window briefly during the day. This removes moisture and brings fresh air into the bedroom, while allowing the room to remain comfortably warm at night.

The use of air fresheners with synthetic fragrances is discouraged, as they can actually worsen air quality and irritate the airways.

Air out your bed in the morning

After a night of sleep, the bed contains a lot of moisture released by the body. When the bed is made tightly straight away, this moisture remains in the mattress and bedding for longer.

By leaving the duvet open or folded back for a while in the morning, you give the bed a chance to air and dry. This helps limit bacterial growth and contributes to a more hygienic sleep environment.

What is on your bedside table?

Your bedside table also plays a role in how peacefully the night unfolds. By making conscious choices, you can create an environment that reduces stimulation and promotes relaxation.

A mechanical alarm clock can help keep your mobile phone out of the bedroom. This prevents screen light and notifications, as well as the temptation to keep scrolling before bed.

In the evening, wearing blue-light-blocking glasses can help reduce exposure to artificial light. Combined with soft red light, the room remains functional without disrupting the biological rhythm. Red light is barely detected by the melanopsin receptors in the eyes and has virtually the same effect on the body as darkness.

For additional support, aids such as a sleep mask can be used when complete darkness is difficult to achieve. Some people also find nasal strips helpful for supporting breathing. Mouth tape is used by some people to limit mouth breathing, but it should always be used carefully and with attention to safety.

The goal is not to fill the bedside table with aids, but to create a calm and thoughtfully designed sleep environment that helps the body relax more easily.

Small adjustments with a big impact

Good sleep hygiene consists of simple habits that can make a big difference when combined. A fresh bedroom, natural materials, sufficient ventilation, darkness and a calm evening environment together form the foundation for a better night’s sleep.

By consistently paying attention to your sleep environment, you give your body the right conditions to recover optimally during the night.