Sleep Environment

Sleep quality is closely connected to your environment. A cozy, clean bedroom with soft colors and a comfortable bed can ease you into slumber and improve overall sleep quality.

▶ Temperature matters. The ideal room temperature for sleep is typically between 20°C and 23°C. If it's too warm, you may toss and turn, making it hard to reach deep sleep. If it’s too cold, your body may curl up and your muscles tense, also disturbing rest. Since body temperature naturally drops during sleep, slightly lowering your room temperature before bedtime can help you fall asleep faster.

▶ Choose the right mattress. A proper mattress supports the natural curve of your spine, whether you sleep on your back or side. If it’s too soft, your body sinks in and misaligns your spine; if it’s too hard, it may compress pressure points, leading to poor circulation and body aches. A well-fitted mattress helps you wake up refreshed, not sore.

▶ Minimize light exposure. Darkness promotes melatonin production, a key hormone for regulating sleep. Even small amounts of light—like the blue light from phones—can inhibit melatonin and disrupt your internal clock. Avoid screens 30 minutes before bed, and use blackout curtains to create a dark, restful environment.