Interim NIOSH Training for Emergency Responders: Reducing Risks Associated with Long Work Hours

A good sleep environment that is very dark, quiet, cool, and comfortable can improve your sleep.

Creating a Good Sleep Environment

To create a good sleep environment, 

  • Sleep in darkness
    • Make the sleeping area very dark if possible
      • Use room-darkening shades or heavy, lined draperies; pin drapes closed
      • Block any light entering the room
      • Keep a clear path to bathroom
      • Block or remove sources of white or blue light (any clock or watch with a white- or blue-lit dial, computer, cell phone, television)
    • Or wear an eye mask during sleep
  • Reduce noise: wear earplugs; silence cell phone calls and nonessential alerts
  • Keep temperatures cool
  • Avoid watching TV, reading, or working in the sleeping area

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Page last reviewed: April 1, 2020