There are so many reasons why you might be struggling to sleep. Perhaps you suffer from night sweats or hot flashes and you can't seem to regulate your temperature enough to drop off. Maybe your bedroom backs onto a busy road, where the noises of the night keep you awake, or your window faces east, so you get a full face of sunlight in the mornings.
The good news is that you don't have to suffer in silence. I asked an expert panel of sleep scientists and product developers to identify the things in your bedroom that are secretly ruining your sleep and suggest solutions to protect your peace.
As the resident Sleep Editor here at Homes & Gardens, I'm always looking to learn how to sleep better. I want to share my hard-won wisdom with you. The answer to your problems could be as simple as switching to the best bed sheets or rearranging your bedroom furniture.
Things in your bedroom that are secretly ruining your sleep
1. Sweaty sheets
'Temperature plays a crucial role in promoting quality sleep,' says Bradley Rau, SVP of General Management and Development at Sleep Number. 'In fact, 83% of couples have reported sleeping too hot or too cold.'
'Heavy bedding commonly uses materials that retain heat, which in turn, promote the hot feeling and interfere with your sleep,' Rau continues. 'Temperature balancing sheets move heat and humidity away from the body, continuously adapting to help keep you comfortable throughout the night.'
If you suffer from night sweats or hot flashes, or you live in a warm climate and want to sleep through the summer, then you need a set of the best cooling sheets. Before you buy, consider the pros and cons of different bed sheet types for cooling.
As a general rule, natural fibers are more breathable than synthetic ones. As a hot sleeper myself, I get more comfort from crisp percale or breathable bamboo than I do from tightly woven polyester or microfiber.
'I've spent the last year sleeping on Martha Stewart's sheets,' says expert tester, Camryn Rabideau. 'I didn't want to admit it, but I'm impressed. I was really impressed with the feel and weight of these sheets. They were soft and comfortable to sleep on, keeping me warm in the winter and cool through the summer.'
This cooling sheet set boasts a 4.6 average star rating from more than 12,000 verified reviews. One recent customer says: 'I sweat a lot when I sleep, no matter what the temperature is in my room. These have kept me from having to do laundry daily.'
The best linen sheets are breathable and durable, able to withstand countless cycles in the washing machine. Given that you average linen sheet set costs hundreds of dollars for a flat sheet, a fitted sheet, and two pillowcases, these sheets from Quince are downright affordable.
2. Flat, floppy pillows
'You should evaluate your pillows and bedding regularly to ensure they are right for your unique sleep position, whether you sleep on your back, side or stomach,' says Rau.
Rau explains that 'neck and back discomfort are common factors affecting sleep, and while a bed supports a sleeper from the shoulders down, a pillow provides support from the shoulders up. Sleep Number makes pillows for every type of sleeper that come in unique pillow fills, from soft to firm, as well as unique shapes, based on your sleeping position.'
Personally, I'm a big fan of an adjustable pillow. You get some with removable pillow inserts, but I prefer the kind that's filled with loose fibers. That way, you can remove or replace handfuls of fibers until you reach your ideal firmness and feel with the greatest degree of accuracy.
I think this is the best pillow on the market: you'll find it in most of our bedding buying guides. All you need to do is push and pull the zippers at the top and bottom of the case to let air into and out of the pillow until it reaches your ideal look and feel.
Unzip the pillowcase and reach down inside to remove or replace handfuls of organic wool. It's the same principle as the Marlow Pillow, only a little messier: you'll need to find somewhere to store the surplus fluff and make sure it doesn't stick to the carpet.
Sleep Number makes three shapes of pillows to suit each style of sleeper. The Classic pillow is firm and flat for while stomach sleepers, while the Curved pillow is designed to fit in the gap between a side sleeper's neck and shoulders, and the Ultimate pillow is filled with removable inserts.
3. Thin, flimsy curtains
Thin, threadbare curtain ideas could be stopping you from getting good sleep. If your bedroom backs onto a busy road, lit by streetlights, or your window faces east and gets a full view of the rising sun, then you need thick curtains to control the light.
'Curtains are an important part of creating an environment conducive to good sleep,' says Lauri Leadley, President of the Valley Sleep Center. 'To achieve a dark, quiet room, you need the best curtains. Room-darkening curtains will still let in a little light, so you need blackout curtains for total darkness.'
If you like your curtains, and you don't want to replace them, but you're still struggling with the levels of light filtration, then you could consider sleeping with an eye mask.
Anthropologie curtains live at the intersection of pretty and practical. The cream canvas and black stripes could complement any color palette, while the blackout panel is designed to absorb all light before it enters your room.
A top contender for Oprah's Favorite Things in 2023, the Asutra Sleep Mask Set gets a great write-up on Amazon. 'I’m a night shift RN and I love this mask,' reads one recent review. 'It really helps me sleep. So soft and the weight of it is just right. It stays in place and helps me get great rest.'
I always think that blinds look a little clunky, especially on a smaller window frame. I much prefer the elegance of a Roman shade. This one from Wayfair is room-darkening, rather than blackout, so it's great for children's bedrooms and anyone who doesn't like to sleep in total darkness.
4. Poor air quality
Certified sleep science coach Michael O'Neil blames bad sleep on poor air quality. 'If the air in your bedroom has pollen, dust, smoke, or mold, it will cause inflammation and affect your sleep. One of the best air purifiers can quickly solve the problem.'
'Beware dry air,' O'Neil continues: 'dry nasal passages can cause you to snore. A humidifier can help you to reduce snoring and improve your sleep quality.'
This air purifier features a sleep mode, which runs at just 24 dB, which, according to the Yale Decibel Level Comparison Chart, is about as loud as rustling leaves. The Levoit Core 300 shouldn't disturb your slumber.
'The Shark NeverChange MAX can cover 1,400 square feet and has cleanable prefilters to avoid you replacing your filter for up to five years,' says expert tester and Home Tech Editor Dan Fauzi. 'Considering the air purifier's coverage and the money saved on filter replacements, the NeverChange MAX is fantastic value at this price.'
'As a cat owner with allergies, maintaining a fresh, allergen-free home has always been a challenge,' says expert tester Gabriella Dyson. 'Budget models usually don't offer the same level of air quality monitoring or multi-stage filtration. I'd say the Coway Airmega Aim strikes a good balance between affordability and functionality.'
5. Too much clutter
'A messy sleep space can cause stress and anxiety, even if it's subconscious,' continues Michael O'Neil. 'Organize your bedroom so you can get into bed and there's no clutter to preoccupy your mind.'
Things that always make your bedroom look cluttered include piles of clothes, overflowing nightstands, and loose cables. I suggest you tackle these tasks first.
Organizing a bedroom might feel like a mammoth task, but any of these hero products would make the process easier.
'I struggled to sort laundry for years due to back pain but a Joseph Joseph laundry organizer has made it a painless breeze,' says Head of Solved Punteha van Terheyden. 'There are three pull-out linen bags, plus a tipping-out handle on the underside, which minimizes the amount of bending I have to do.'
I like to hide any plasticky cables, power strips, or USB hubs inside a rattan organizer, like this one. You could easily slot it under your bed frame or in line with power outlets to keep bedroom floor looking neat and tidy.
I have a bad habit of throwing loose odds and ends into my dresser drawers and hoping for the best. I need a drawer organizer to create designated spaces for my jewellery, my hand creams, my nail scissors, and so on.
6. The wrong mattress
'A proper bed is imperative in promoting quality sleep,' says Bradley Rau. 'If your bed is worn out, you might find yourself tossing and turning more throughout the night, and a restless night can impact your sleep schedule and over time, your health.'
'So, it’s important to invest in a supportive bed that keeps you comfortable and can adjust to your individual needs throughout the night, Rau continues.
'A poor mattress can also cause aches and pains throughout the body. If you’re experiencing sore muscles or any pain after sleeping, an adjustable bed, like Sleep Number smart beds, allows you to change the firmness, creating a customizable sleep experience that’s tailored to your sleep needs as you go throughout life.'
'Although it isn't the absolute plushest mattress on the market, the DreamCloud Luxury Hybrid Mattress is soft yet supportive to accommodate every sleep position,' says expert tester Camryn Rabideau. 'The edge support is excellent, though the motion isolation is a little lacking, but the highly affordable price more than makes up for it.'
Read the full review: DreamCloud Luxury Hybrid Mattress
'As someone who suffers from chronic pain, I need a mattress that's plush, yet supportive,' says expert tester Casey Clark. 'The Nectar Memory Foam Mattress ticks both boxes. I'd recommend this medium-firm mattress for all sleep positions, though the edge support is a little lacking.'
Read the full review: Nectar Memory Foam Mattress
'The Saatva Latex Hybrid Mattress provides excellent pressure relief, body contouring, and support,' says expert tester Alex Frost. 'It's a great option for eco-conscious shoppers and hot sleepers, thanks to the natural breathability of latex, but the edge support leaves a little to be desired.'
Read the full review: Saatva Latex Hybrid Mattress
It is not just the things in your bedroom that make an impact on your sleep, but the way you arrange those things, too, especially if you subscribe to Feng Shui principles. Follow our Feng Shui bedroom layout guide to rejuvenate your space.
