Sleep Better | Tips to Create a Perfect Sleeping Environment

August 30, 2018

How to sleep better: Top 7 tips to create a perfect sleep environment, Lavender Backyard Garden, NZ lavender Farm

A good night's sleep is very important to improve your mental well-being and help you manage your anxiety better. Studies show that poor sleep quality can negatively impact your brain function and hormones.

Here are 7 actionable tips to help you improve your sleep environment and boost the quality of your rest.

🌱 The Science of Sleep: Why Environment Matters

Getting better sleep isn’t just about going to bed earlier—it’s about creating the right environment that signals your brain it’s time to rest. Your surroundings directly influence the circadian rhythm, which is your body’s internal clock that controls when you feel sleepy or alert.

Here’s how your environment plays a critical role:

Light exposure affects melatonin, the hormone that helps you fall asleep. Even small amounts of blue light (from devices or digital clocks) can delay melatonin production and make it harder to unwind.
Temperature changes cue your body to shift into sleep mode. During the night, your body naturally cools down—so a room that’s too warm can interfere with this biological process.
Noise and scent stimulate the nervous system. Jarring or constant sounds keep your brain alert, while calming scents like lavender activate the parasympathetic nervous system—the one responsible for “rest and digest.”

In short, your sleep environment sends physical and psychological cues that either help you fall asleep faster and stay asleep longer—or work against your natural sleep rhythm.

Designing a bedroom that’s cool, dark, quiet, and soothing helps create the ideal conditions for restorative rest—and that’s where simple adjustments like blackout curtains, soft bedding, white noise, and natural aromatherapy can make a real impact.

🌙 Tip 1: Make Your Room Dark

Your body relies on darkness to trigger melatonin, the hormone that prepares you for sleep. Even dim light—like a glowing phone charger—can delay this natural signal and disrupt your sleep cycle.

What to do:

Use blackout curtains or an eye mask to block external light
Remove or cover LED lights from electronics
Replace bright nightlights with motion-sensor, amber-toned alternatives

🛏 Bonus: A lavender eye pillow not only blocks out light but adds gentle pressure and calming aroma to signal your body that it’s time to wind down.

❄️ Tip 2: Keep Your Room Cool and Breathable

A cooler environment encourages your body to lower its core temperature—one of the key physiological shifts that initiates sleep. Overheating can lead to frequent awakenings and poor REM sleep.

What to do:

Aim for a room temperature between 16–18°C (60–65°F)
Layer your bedding so you can adjust easily through the night
Choose breathable fibres like cotton, linen, or bamboo

💡 Lavender naturally thrives in warm days and cool nights—your bedroom should too.

🔇 Tip 3: Reduce Noise Disruptions

Noise doesn’t have to be loud to affect sleep. Even soft, inconsistent sounds (like traffic or distant voices) can pull your brain out of deep rest.

What to do:

Use heavy curtains, door sweeps, or wall tapestries to muffle noise
Consider white noise or calming nature sounds to mask disruptions
For a natural buffer, keep a lavender-filled sachet near your pillow—its calming scent helps distract your senses from unwanted sounds

🎨 Tip 4: Choose the Right Colours for Calm

Colour psychology tells us that visual tones influence emotional states. Harsh, bright colours stimulate the mind, while soft, cool tones encourage relaxation and lower heart rate.

What to do:

Opt for serene shades like lavender, sage, dusty blue, or warm neutrals
Avoid busy patterns, neon lighting, or cluttered décor near your bed
Consider natural materials in furniture and accessories for a grounded, earthy feel

🛏️ Tip 5: Make Your Bed Irresistibly Comfortable

Your bed should feel like a retreat, not just a place to crash. Uncomfortable pillows, synthetic sheets, or sagging mattresses can cause sleep fragmentation and body strain.

What to do:

Use natural, breathable bedding and adjust seasonally
Invest in a pillow that suits your sleep position (side, back, stomach)
Keep lavender sachets in your bedding drawer to add a subtle, soothing scent

🌿 Our Lavender Pillow Mist complements this setup—spray on your linens before bed to elevate the sensory experience.

📵 Tip 6: Unplug from Tech at Least 60–90 Minutes Before Bed

Screens emit blue light, which blocks melatonin and keeps your brain alert—even if you're physically tired. Plus, the emotional stimulation of emails, social media, or news adds to mental overstimulation.

What to do:

Set a ‘tech curfew’ an hour before bed
Swap scrolling with journaling, stretching, or reading
Create a sensory wind-down ritual with soft lighting and lavender-based products

🌿 Tip 7: Incorporate Aromatherapy into Your Night Routine

Among natural sleep aids, lavender essential oil is one of the most scientifically supported. It calms the nervous system, eases anxiety, and reduces the time it takes to fall asleep—especially when used consistently.

How to use it:

Mist lavender spray over your pillow and sheets
Massage lavender oil into your neck or wrists before bed
Apply a sleep balm to pulse points or diffuse lavender in the room

At Lavender Backyard Garden, we grow and distil lavender with care, using Lavandula x Intermedia, prized for its long-lasting, sleep-supportive aroma.

🌙 Wind-Down Routine Before Bed: Build a Ritual That Signals Sleep

Creating a consistent evening routine is just as important as setting up the right sleep environment. Your body and mind thrive on rhythm. A calming pre-sleep ritual trains your brain to transition into rest mode naturally—helping you fall asleep faster and wake up refreshed.

Here’s a simple 30-minute wind-down routine to guide you:

Step 1 – Turn off screens (T -30 min): Shut off phones, TVs, and tablets. Dim the lights to signal your brain to begin melatonin production.
Step 2 – Brew a calming tea (T -25 min): Choose a herbal blend like chamomile, lavender, or lemon balm. Avoid caffeine after 2 PM.
Step 3 – Gentle wind-down (T -20 min): Use your eye pillow, do a few stretches, journal, or listen to soft music. Let your body and mind relax.
Step 4 – Add scent and stillness (T -5 min): Spray your pillow with lavender mist, lie down, and focus on deep, slow breathing. Let go of the day.

This wind-down ritual helps lower cortisol, settle your nervous system, and improve your chances of falling asleep naturally—without stress or screens.