Designing the Ideal Sleep Environment

Circadian health expert and medical scientist Logan Pendergrast, Ph.D., explains how to engineer an optimal sleep environment in Lesson 4 of the NightOwling education series. This lesson covers the major environmental factors that influence sleep quality, including light exposure, room temperature, air quality, noise, scents, and even the surface we sleep on. Dr. Pendergrast highlights how each element interacts with the body’s natural sleep processes, and why shift workers are especially vulnerable to disruptions from artificial light, environmental noise, and poor air circulation.
The lesson emphasizes practical, science-based strategies for creating a healthier sleep space. From blackout curtains and dimmable lamps, to setting ideal room temperatures, using white noise or air filters, and incorporating calming scents like lavender, Dr. Pendergrast provides actionable steps that improve sleep quality and reduce environmental interference. He also discusses the importance of mattress firmness, proper bedding, and regular replacement cycles to support long-term sleep health. Together, these tools form a strong foundation for better rest and recovery in the face of challenging schedules.