6 things in your bedroom that are secretly ruining your sleep – and easy, affordable swaps to protect your peace

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.

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.

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.

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.'

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.

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.'

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.