sovmiljö

sovmiljö, or sleep environment, refers to the physical and sensory surroundings in which people sleep. It includes the bed and bedding, the sleeping surface, the room’s temperature, humidity and air quality, lighting, noise, scent, and overall cleanliness and safety. A well designed sovmiljö supports comfortable, uninterrupted sleep and helps align sleep with the body's circadian rhythm.

Elements of a sovmiljö include mattress and pillow support, suitable sheets and duvet, and appropriate room conditions. Typical guidance suggests a bedroom temperature between 16-20°C for adults, with humidity around 40-60%. Adequate ventilation and low noise are important, and dark, quiet environments with low sensory stimulation can promote sleep onset.

Lighting and sensory factors are important in shaping a sovmiljö. Exposure to bright or blue-enriched light in the evening can delay sleep onset, so dim, warm lighting, blackout curtains, or eye masks are commonly recommended. Reducing screen use before bedtime and limiting blue light from devices can also support easier sleep.

Other considerations involve cleanliness and safety. Odor-free environments, clean bedding, and clutter reduction contribute to a calmer space. For children, safe sleep practices (such as appropriate bedding and a firm sleeping surface) are emphasized to reduce hazards. For older adults, user-friendly bedding and accessible layouts may be beneficial.

Research indicates that optimizing the sovmiljö is associated with shorter sleep onset latency, longer total sleep time, and fewer awakenings, though effects vary among individuals. Overall, the sovmiljö is a modifiable factor that can influence sleep quality and circadian alignment.