Getting a great night's sleep is one of the most important things you can do for your health. However, many people struggle with it.

The good news is that there are a few simple changes that you can make in the way that your bed and bedroom is set up to drastically improve your sleep quality. Here’s how to optimize your bed and bedroom so that you can get the best sleep of your life tonight:

Why Does a Good Sleep Environment Matter?

Sleep isn’t just about closing your eyes. Both your body and brain need the right conditions to drift into restful, restorative sleep. Factors like temperature, noise, light, and even the layout of your bedroom play a role in how well you sleep.

When you have a good sleep environment, your sleep quality dramatically improves: you fall asleep faster, and stay asleep longer.

Getting quality sleep supports various brain and bodily functions – in addition to regulating your mood and reducing stress, it reduces various health issues such as obesity, diabetes, and cardiovascular diseases while supporting your immune system, metabolism, and memory consolidation. Proper sleep as a result of a good sleep environment is also essential for various cognitive processes such as learning, decision making, and problem solving.

By making a few adjustments, you can transform your bedroom into a sanctuary that encourages both your mind and body to fully relax.

Choosing the Right Mattress and Bedding

Your bed is the heart of your sleep experience. The mattress and bedding that you choose can make all the difference in the world. Here’s what to keep in mind when picking the right ones for you:

Find a Supportive Mattress

A good mattress should offer the right balance of support and comfort. Too firm and it can create pressure points and cause discomfort; too soft, and your body may sink in too much, leading to poor alignment of the spine. For most people, a medium firmness mattress works best.

When choosing a mattress, you’ll want to consider your usual sleeping position. If you sleep on your back most of the time, go for a medium-firm mattress for support. If you sleep on your side, you might want to opt for something slightly softer to cushion your shoulders and hips. Meanwhile, those who sleep on their stomachs typically benefit from a firmer mattress which will keep their spine aligned.

If your mattress is more than seven to ten years old, it might be time to consider an upgrade. Pay attention to how you feel in the morning – if you wake up with aches and pains, your mattress could be the culprit.

Choose the Right Duvet

As mentioned earlier, temperature plays a huge part in how well you sleep. That’s why it’s important to choose the right duvet and duvet covers – it helps regulate your temperature as you sleep.

Here at The Down Comforter Store, we believe that the coziest and most luxurious choice is a European duvet, with European size duvet covers to match. The ones that we offer are made out of 100% cruelty-free, humanely harvested goose and duck down feathers, and they’re available in a wide variety of sizes and weights. To protect your European duvet, you can also source beautiful European size duvet covers from us – they’re available in 100% cotton, linen, tencel, and mako sateen, flannel and seersucker finishes.

Pick the Perfect Pillow

Just like your mattress, the right pillow depends on how you sleep. Your pillow should support your neck in a neutral position, meaning your neck isn't tilted too far forward or backward.

If you sleep on your back, opt for a medium thickness pillow that supports the natural curve of your neck. If you sleep on your side, you need a firmer pillow to fill the gap between your neck and shoulders. Finally, stomach sleepers require a soft and flat pillow, or no pillow at all, to avoid neck strain.

To keep your pillows fresh and supportive, make sure to replace them every one to two years.

Creating the Perfect Sleep Environment

Once you’ve set up your bed, the next step is to optimize your overall bedroom environment.

Keep the Room Cool

The temperature in your bedroom plays a huge role in the quality of your sleep. Your body naturally cools down when it's time to sleep, and keeping your room cooler helps with this process. The ideal temperature for sleep is generally between 60 and 67 degrees Fahrenheit  or 15 to 19 degrees Celsius.

Control the Lighting

Your body’s natural sleep-wake cycle, or circadian rhythm, is influenced by light. Bright light, especially blue light from screens, can trick your brain into thinking it’s daytime, making it harder to fall asleep. To promote better sleep, you can use blackout curtains or an eye mask. It’s also a good idea to dim the lights in the evening to signal to your brain that it’s time to wind down.

Reduce Noise

Noise is another big disruptor of sleep. Even if you think you can fall asleep with background noise, it might be affecting the quality of your rest. To create a quieter sleep environment, use earplugs or a white noise machine.

Creating the perfect bed and bedroom setup for great sleep doesn’t have to be complicated. With the tips above, you can transform your bedroom into a sanctuary for great sleep. Try them tonight and see how you feel in the morning!