Sleep Environment Tips for Better Sleep

Last updated: March 2023

I have found focusing on what I can control with sleep apnea to be enormously helpful. Your sleep environment makes a big difference to how well you sleep and you have a lot of control over it.

This is especially important for people coping with sleep disorders like sleep apnea.

Is your CPAP equipment clean?

You may not have a choice in needing a CPAP to treat your sleep apnea but you can control how effectively you clean it. There is nothing less appealing than a funky smelling CPAP mask!

Make sure you clean all the detachable components of your CPAP ideally every day but at least once per week. This includes the water reservoir for your humidifier attachment, your hose, mask, and mask cushion. Many people are now using CPAP sanitizers with ozone or UV. These are great for killing germs but do bear in mind you still need to physically wash your equipment at least once a week.

How comfortable are your bedding and pajamas?

Since I have been diagnosed with sleep apnea, I spend more on my sheets and pillowcases. If I’m having to deal with a CPAP every night, I want some luxury in the bedding I choose. Higher thread count sheets are now available much more widely than ever before. I suffer with anxiety, at least partly as a result of having sleep apnea. I have found adding a weighted blanket to be very calming at night.

Similar to my bedding, I feel good about splurging on quality pajamas and loungewear. Natural fibers, such as cotton, are breathable and comfortable.

How do you get ready for bed?


Having a consistent bedtime is very helpful in improving the quality of your sleep.  If you need more sleep, consider moving your bedtime forward by half an hour each night until you wake up at the right time without an alarm.


Before bed lighting is important in sending the message to your brain that it’s time to sleep. I try to stay off all electronics and screens for one hour before bedtime. If you have a TV in the bedroom, consider moving it out so you aren’t tempted to watch it late at night. I also love using blackout curtains to make sure that I don’t get woken up by early morning light.


Cooler is better at night for restful sleep but there is no perfect temperature to have your bedroom. Experiment with turning down the temperature on the thermostat and see how well you sleep at different temperatures.

White noise

If you live somewhere with considerable noise from the street or wildlife outside, it might be worth getting a white noise machine.  Soothing sounds drown out bothersome noise allowing you to drift off.

Are people and pets keeping you up?

Bed partners

My husband and I share a bed...most of the time!  If you are having a stretch of not great sleep it might be worth having your partner decamp to the guest room or couch and leave you to your restful sleep with your CPAP. It doesn’t have to be permanent but in the short term, it can be enormously helpful in avoiding unnecessary interruptions to your sleep.


Children waking at night can wreak havoc on the quality of your sleep. Unfortunately, every child, parent, and family dynamic is different. For me having my children in their own rooms worked, other people swear by co-sleeping. Whatever maximizes the quality and quantity of sleep you’re getting is the best choice for you.

Keep pets out of the bedroom

If you have a furry friend who likes to wake you up in the middle of the night, it might be time to get them used to sleeping in a different room for the sake of your sleep.

I hope trying some of these tips helps you to improve your sleep environment for sounder more restful sleep.

Do you have any tips to share with us? We would love to know your thoughts on what makes a good sleep environment. Tell us in the comments below!

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This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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