Ready to sleep better without breaking the bank?
Here’s a stat first.
Over 1 in 3 adults get fewer than seven hours of sleep per night. Hardly a surprise, but still…
What is surprising is just how profound an effect this has on society as a whole. When a third of the population operates sleep deprived on any given day — something has to give.
But here’s the crazy part…
They aren’t sleeping poorly because of stress or too much screen time. Sure, those things are factors. But if you dig deeper you’ll often find the biggest problem is the bedroom itself.
Thankfully, that’s also the easiest thing to fix. With a few minor tweaks and DIY tricks you can drastically improve your sleep environment.
And it’s not just about mattresses either.
While the mattress is undeniably important, your sleep environment starts with everything else around it. That starts with a performance sleep mattress (ones that offer amazing comfort + support without skimping on sustainability).
Pairing natural latex with high-quality performance support is where Essentia organic mattresses excel. Building a healthy sleep environment from there just makes good sleep easier.
Ready to dive in?
Here’s everything to cover:
- Why Your Sleep Environment Should Be a Priority
- Conduct Your DIY Bedroom Audit
- 5x Sleep Environment Upgrades That Will Improve Sleep
- How Your Sleep Mattress Fits Into A Better Sleep Environment
Why Your Sleep Environment Should Be a Priority
Most people take their sleep environment for granted.
Sure, they know things like light and noise matter. But few sleep in chaotic environments on purpose. And when they do notice how their room affects their sleep, they’re shocked.
From temperature to light to noise levels, everything impacts how quickly you fall asleep and — more importantly — how well you stay asleep.
It doesn’t just make falling asleep difficult…
Your sleep environment largely dictates your ability to stay asleep too.
Add sleep stress to the mix and you’ve got a recipe for disaster. 47% of Americans report they always or often have their sleep disrupted by stress. Throw a cluttered, stressful sleep environment into the mix….
…and you’ll struggle to get solid rest even when you desperately need it.
Thankfully, creating a better sleep environment isn’t always about buying the latest sleep gadgets or ripping your bedroom apart. Sometimes it’s about smaller adjustments and natural fixes.
That’s where this guide comes in.
Conduct Your DIY Bedroom Audit
This is the easy part.
Grab a piece of paper and head into the bedroom. When you get there, act like you’ve never set foot in the room before. It’s time to take note of what’s working and what isn’t.
Ask yourself these questions:
- Does the room get dark enough when the lights are turned off?
- Is there exterior noise or electronics making it difficult to sleep?
- Does the room smell stuffy or overly warm when you wake up?
- Is your mattress causing any pain points or pressure throughout the night?
Jot down your answers. The bedroom audit doesn’t need to be fancy — these notes are what you’ll use to address each sleep environment issue.
Simple. Right?
5x Sleep Environment Upgrades That Will Improve Sleep
Upgrade #1: Black Out Light For Free
Do you struggle falling asleep in a bright room? Or wake up every time a car passes by?
Light might be the biggest contributor to sleeplessness and it can also be the easiest thing to fix.
While blackout curtains are a great solution, they aren’t always budget friendly. For a sustainable DIY option, try lining your existing curtains with a thick fabric. No sewing required — use a no-sew iron on hem tape to keep it in place. Boom. 90% less light pollution.
Doesn’t get much easier than that.
Upgrade #2: Temperature Control The Natural Way
The ideal bedroom temperature for sleep falls somewhere between 60–67°F (15–19°C). Most people keep their rooms much warmer than that without even realizing it.
Here’s how to fix it.
- Upgrade to 100% cotton or linen bedding (avoid synthetic fibers)
- Put a bowl of ice in front of a fan for a DIY air conditioner
- Crack open the windows at night to let cool air circulate
- Seal windows with draft excluders to trap the cool air inside
Most of these tips don’t cost a thing. And they can make sleeping during even the hottest nights a whole lot easier.
Upgrade #3: Boost Air Quality Fast
Ever hear of good sleep starting with breath?
Indoor air quality has a massive impact on sleep quality. But most people never link the two.
Everything from furniture materials to paint colors to household cleaning products can effect how easy it is to breath overnight. And that directly influences sleep quality.
Offset the chemicals with house plants. Large leafy greens like peace lilies and snake plants are great for improving indoor air quality. And as an added bonus, they don’t require tons of maintenance.
Optional bonus tip: Instead of spraying synthetic air fresheners, opt for a small diffuser with either lavender or eucalyptus essential oil. Lavender has been shown to improve overall sleep quality and decrease waking during the night.
Upgrade #4: Quietify Your Room Naturally
Noise is easy to overlook as a sleep disruptor. But whether it’s traffic, neighbors, or a snoring partner — any unwanted sound can hurt sleep.
While white noise machines are helpful, there’s a more sustainable DIY solution. Things like rugs, heavy curtains, couches and chairs with fabric cushions, and bookcases are surprisingly effective at absorbing sound.
You’ll be surprised how much deadening the noise in your room can improve sleep. It’s also…
- Cheap — odds are you already have several of these items in your home
- Sustainable — no batteries or electricity required
- Helpful — soft surfaces = less echo and noise pollution
Upgrade #5: Declutter, Declutter, Declutter
…and that means everywhere.
On countertops, under the bed, stuffed into drawers. Clutter seems to find its way everywhere.
And believe it or not, clutter has a huge impact on your sleep environment.
Clutter creates subconscious stress. It also makes it harder for your brain to relax when you’re trying to sleep. Keep your bedroom tidy and you will feel cleaner and more relaxed when bedtime rolls around.
Oh — and don’t forget about cables. Ditch charger cables, power strips, and internet routers whenever possible.
Hard. Wired. Anything.
How Your Sleep Mattress Fits Into A Better Sleep Environment
Everything covered up to this point only matters if you have a good sleep surface to rest on.
When it comes to performance sleep mattresses there are a few things to look for:
- Support – your spine needs to be aligned properly or you’ll toss and turn all night.
- Temperature Control – do your research and pick a mattress that doesn’t sleep hot
- Non-Toxic Materials – no nasty chemicals or fire retardants leeching into your sleep environment
Throwing a natural mattress pad on top of your old mattress won’t cut it. When it comes to mattresses, chemical-free really means chemical-free.
Look for mattresses made without petrochemicals wherever possible. Traditional memory foam is made from these chemicals and many still use harmful fire retardants. Needless to say, they’re terrible for a clean sleep environment.
The closer to organic and natural you can get with your mattress, the bigger of a win this upgrade will be.
A natural latex mattress is a top pick. Latex is naturally hypoallergenic and most latex mattresses are made without fire retardants. Pair that with natural mattress covers and you’re well on your way to a great sleep environment.
Wrap Up + Bonus Tips
As you can see, building a healthy sleep environment doesn’t take much.
Sure, some of the tips mentioned here require a small time investment. But for the most part these are simple adjustments you probably never considered.
If you need a quick refresher, here’s the process:
- Do your bedroom audit and list everything that could be improved
- Focus on light and temperature issues first
- Enhance air quality with plants and open scents
- Soften your room and remove clutter to reduce noise
- Upgrade to a toxin-free sleep mattress to round everything out
Just start with one or two things this week. Sleep on it. Then tackle the next ones one at a time.
Keep at it. Your body (and mind) will thank you.