A room with a bed for sleep and little more is said to be the ultimate in sleep-inducing and sleep-maintaining quarters. Yet, to the detriment of our sleep and overall well-being, a sparsely furnished bedroom is rarely a reality or desire.

A room conducive to sleep relaxes the senses, is absent of distractions and attention-grabbing objects...

Bedrooms are filled with sleep disruptors, often of the electronic sort, that wake or engage our senses from the moment we enter the room. What we do on the bed and in the bedroom wreaks havoc on our attempts to sleep, as the mind becomes conditioned to those wakeful activities that occur in the bedroom. That means for each night in bed that you use your laptop to do some work or study in bed, check social media or watch Netflix till the wee hours of the morning, the mind becomes increasingly accustomed to that stimulation in that location and goes into that mode. And they're just some of the things that can lead to hours wide awake in bed.

A room conducive to sleep relaxes the senses, is absent of distractions and attention-grabbing objects, and the only expert-approved non-sleep activity that occurs there should be, well, sex. Sticking to these simple rules can drastically increase sleep pressure – the biological need and the feeling that you need to sleep – and improve sleep quality overall. Key elements to consider when creating the perfect sleeping space are:

Noise

Whether it's noisy roommates, nearby traffic, city sounds or rowdy neighbours, most noise can be dampened or eliminated entirely with a combination of ear plugs, thick curtains, calm sounds (e.g. storm playlist) and a polite request to keep it down. If the noise is coming from the other side of your bed, consider alternating rooms or moving across the room every other night until the snoring is resolved. On the other hand, if silence keeps you up for one reason or another, try a nature, rain, storm or white noise playlist at a low volume.

Temperature

A cool 64-70°F / 18-21°C is said to be the sweet spot for maximum sleeping comfort, but everyone's different, so figure out what works best for you. Because the body's temperature drops when falling asleep, avoid waking yourself to reach for the sheets by wearing socks to bed or tucking yourself under a long blanket or duvet. Depending where you are in the world, the ideal temperature range is said to extend from 54-75°F / 12-24°C.

Light

Curtains are often better at shutting out light. If you have blinds that you can't change, try throwing over a dark-colored sheet at night to block light leaks. Always draw the curtains or blinds before bed and open them immediately after you wake up in the morning to let in natural light, commence the sleep-wake process and support melatonin release at night. If light creeps into your room, try using an eye mask.

Air quality

Air out the bedroom daily, even if only for a few minutes before bed if it's cold outside. If you live with smokers or near roads, invest in an air filter and run it nightly. Strong smells, such as incense, can interrupt sleep and affect your respiratory system over time, leading to worse sleep.

Mattress

An uncomfortable or unsupportive pillow or mattress is often a solvable cause of poor sleep. Everyone's needs are different and if you share a bed, that person's needs must also be met to avoid unnecessary turning or snoring. A good mattress store can provide some advice, but trying is often the only way to know for sure.

Eliminate electronics

Most of us know this by now, but if not, avoiding electronic devices 1-2 hours before bed and leaving your phone out of the bedroom at night can work wonders. The blue light emitted from electronic devices prevents the release of melatonin, which delays sleepiness and sleep. Electronics extends to laptops, tablets, TV and bright digital clocks that tempt you into checking how long you've been lying awake in bed.