What are some environmental changes a person can make to help them fall asleep?

Dr. Amin discusses what environmental changes can help someone fall asleep. Click play to watch the video or read the transcript.


Making some small changes to your sleep environment can help you fall asleep and stay asleep, according to the National Sleep FoundationOff Site Icon (NSF).

The following are among environmental factors the NSF states that you can change to positively affect your sleep:

  • Change your sheets often for a fresh feel and smell
  • Commit to having a comfortable mattress and replacing it about every eight years
  • Find a temperature that makes sleep comfortable for you – experts recommend a cool 65 as the best temperature for sleep
  • If you listen to TV noise or white noise to fall asleep, make sure to keep the volume low
  • Keep your bedroom dark because lightness signals that your body needs to be alert and darkness makes it more likely to welcome sleep
  • Minimize electronics that give off light in your bedroom
  • Outdoor noise pollution should be kept to a minimum by using a white noise machine, fan or even ear plugs

Overall, creating a peaceful, comfortable sleeping environment is the best thing you can do for a good night’s sleep.

For more information about factors that affect your sleep environment, talk with your doctor.

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