The Sleep Environment Checklist for Better Rest

Light pollution. Old mattresses. Clunky air conditioning. As thousands across Davidson County struggle to get the recommended seven to nine hours nightly, sleep experts say small tweaks to your bedroom setup may be the difference between tossing and turning and truly restorative rest.

Surging rates of reported insomnia are keeping wellness professionals busy from Vanderbilt Sleep Disorders Center to boutique mattress shops in the Gulch. The Sleep Health Foundation has flagged disrupted sleep as a mounting health concern, with poor shut-eye linked to everything from heart disease to workplace accidents. In a city like Nashville—where nightlife buzzes along Broadway and growth means constant construction noise—your sleep environment takes on outsized importance.

A Nashville Approach to Sleep Health

Wellness coach Jessica Rowe, who works with clients in East Nashville and Green Hills, walks newcomers through a "sleep environment checklist" as part of her practice. At Sleep Outfitters on West End Avenue, store manager Latrice Palmer says more customers this year are asking not just about mattresses, but blackout curtains, CPAP-compatible pillows, and noise machines.

Recently, the Nashville Public Library on Church Street hosted a workshop titled "Better Sleep for Busy Lives," during which participants built their own take-home sleep environment checklists: dimming screens after 9 p.m., setting HVAC to 68°F, and using locally made lavender sprays like those sold at White's Mercantile in 12 South.

According to the CDC, more than 30% of Tennesseans reported regular poor sleep in a 2024 survey. Reports from Ascension Saint Thomas Hospital’s Sleep Disorders Center note a 15% increase in sleep consultations from 2022 to 2025. Meanwhile, local mattress pricing has slightly dipped—a queen-size from Mattress King on Nolensville Pike now averages $699, down from $800 two years ago—removing at least one barrier to a better bedroom setup.

Your Nashville Bedroom Checklist

So what should be on your personal checklist? Start with blocking outside light. Blackout curtains from local stores like Draper James (12 South) or Target (Charlotte Pike) can help eliminate early sunrise or streetlight glare. Lowering the room temperature—ideally between 65°F and 68°F—has been shown to improve sleep continuity. For renters dealing with loud neighbors or street noise in urban areas like Midtown, white noise machines (priced around $35 at Phillips Toy Mart in Belle Meade) can mask disruption.

Declutter your bedroom, removing screens and work materials, says Chris Benson, a wellness consultant who partners with Nashville Community Education. She recommends local-made herbal teas for a pre-bed wind-down, such as those from High Garden Tea (East Nashville). And if environmental allergens are an issue, air purifiers like the Honeywell models at Green Door Gourmet can help reduce sneezing or congestion overnight.

Big-picture: Nashville’s health and wellness sector is pushing for environments that foster sleep, not just exercise or nutrition. City-wide efforts like Walk Bike Nashville and the greenways expansion improve overall fitness, but rest is the third pillar, local practitioners say. Next up? Vanderbilt’s Center for Integrative Health is planning a fall seminar on optimizing your sleep environment—and you don’t need to be a patient to attend.

Ready for change? Walk through your own bedroom tonight, checklist in hand. Small changes—shutting blinds, lowering the temp, picking up a new pillow from Hermitage—can set you up for deeper rest, and brighter mornings right here in Music City.