Sleep Environment: How to Handle Sleep Disturbances

Your sleep environment can have a major impact on how well you sleep. Common disturbances like light and noise can lead to frequent awakenings, lowered sleep quality, and problems falling asleep.

Here at Rested Health, we want to teach you the habits that have the least effort with the most reward. So, without further ado, here are some of the most effective changes you can make to overcome common environmental disturbances. 


Action Plan

Eyemask (or blackout curtains)

+ Pink noise

= Next level slumber

The Problem:

Believe it or not, even if you don’t wake up, noise and light during the night significantly reduces sleep quality due to micro-awakenings and less time spent in deeper restorative sleep stages. 

How to do it

Invest in a sleep eye mask to block out all ambient light.
Try using a pink noise machine to drown ambient noise and boost sleep.

The Science

Even with your eyes closed, light exposure during sleep impairs melatonin production and can actually disrupt melatonin during the night, which means lighter sleep.Likewise, even if you don’t wake up, sounds during the night lead to micro-awakenings that reduce sleep quality and disrupt sleep cycles. 

Wearing ear plugs for noise isn’t always the most comfortable option. Instead, try a noise machine. A 2012 study found that pink noise during sleep can help optimize brain wave activity, leading to more deep sleep and better sleep quality.

Pink noise is deeper than white noise and naturally occurs in nature, think rustling leaves, rolling waves, or rain fall. When it comes to choosing a sound to fall asleep to, you should always select one that instantly makes you feel calm. your brain will have clear preferences, this is why so many sound machines come stocked with various options. 

Middle of the night awakenings

If you get disturbed and can’t fall back to sleep after 20 minutes, leave your bed and do something relaxing until tired, like reading or listening to podcasts. This strengthens your brain’s association between bed and sleep. You can even go next-level and have a hygge space ready to go!

Health Benefits

  • Wake up less and sleep more soundly.
  • Improving sleep stability boosts health markers like heart function, memory, and happiness!
  • Eye masks help you fall asleep faster by boosting melatonin production.


  • Silk eye masks may even help reduce wrinkles for side and stomach sleepers!

  • Sleep with earplugs if your noise level is really high


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