How well do you sleep?
Chances are, you’ve experienced poor sleep — and not just once. That’s because sleep is influenced by a complex web of factors, from personal stress to environmental factors such as global climate change.

But let’s begin with why sleep matters in the first place. Sleep is not a luxury — it is the single-most important and vital form of rest and recovery. Through sleep, our brain consolidates memory, our immune system repairs itself, our metabolism recalibrates, and our emotions are processed. It’s how we restore ourselves on every level — physical, mental, and emotional. Inadequate or poor-quality sleep is linked to a range of physical and mental health problems, including anxiety, depression, cardiovascular issues, and weakened immunity.

And yet, the conditions we need to sleep well are increasingly under threat.

The Many Layers of Environmental Sleep Disruption

Your Bedroom

Let’s start with what you can control. Your immediate sleep environment plays a big role in the quality of your sleep. The ideal bedroom should be dark, quiet, and cool — with a temperature between 16–18°C (60–65°F). This setting helps your body to initially reduce its core body temperature and to stay asleep. How you decorate your bedroom is a personal choice: it should feel comfortable and at ease to you, reflecting what makes you feel safe and relaxed. Minimizing clutter can also contribute to a feeling of calm, which is key for rest.

But what happens when we look beyond the bedroom?

Heat and Climate Change

The rise in global temperatures is already disrupting our sleep — and will continue to do so. A 2022 study¹ found that each person could lose up to two weeks of sleep per year by the end of the century due to global warming alone. For those without access to air conditioning or even a fan, sleeping through a heatwave can become difficult.

Crucially, the impacts of rising temperatures are not evenly distributed. Research² shows that women and older people are disproportionately affected. It is indeed possible that climate and environmental changes also impact a woman’s sleep (and general wellbeing) in particular during perimenopause — a life stage already associated with disrupted sleep, night sweats, and hot flushes. These compounded challenges widen existing health inequalities.

There’s also a psychological dimension. Eco-anxiety, or chronic stress about environmental decline, is increasingly disrupting sleep — particularly among younger generations. A global study³ across 25 countries showed that many participants reported their climate concerns were keeping them up at night.

Light at Night

A good night’s sleep depends on regular light–dark cycles. But approximately 80% of the world’s population now lives under light-polluted skies. Artificial light at night (ALAN) — especially blue-rich LED lighting — interferes with our body’s internal clock. When our brain doesn’t get the signal that it’s truly dark, it delays the release of melatonin, the hormone that helps us fall and stay asleep. The result? Lighter, shorter, and more fragmented sleep.

Noise Pollution

Unwanted and/ or excessive sound, i.e. noise, whether it’s from traffic, aircraft, or late-night activity, activates our stress response. This can make the body more alert and reactive during the day and, most importantly for our topic, at night. And even if we don’t consciously wake up, the result might be shallower, sometimes fragmented sleep and less time spent in the deep, restorative stages that are essential for full recovery.

Air Pollution

Indoor and outdoor air quality also impacts how well we sleep⁴. Airborne particles and chemicals can irritate the respiratory system and contribute to sleep-disordered breathing. Children, in particular, are more vulnerable to the effects of poor air quality, with increased rates of wheezing, snoring, and nighttime awakenings in areas with high pollution levels.

Access to Nature and Biophilic Design

Living near green spaces has been linked to longer and better-quality sleep⁵. While the exact mechanisms are still being explored, they likely include reduced noise, improved air quality, more opportunities for physical activity, and stronger social cohesion. All of these factors buffer against psychological stress — a known driver of insomnia. By contrast, areas with little or no green space tend to have worse sleep outcomes and higher levels of physical and mental health problems. 

Biophilic design — the practice of incorporating natural elements into indoor environments — can support better sleep by reconnecting us to nature even inside our homes. This might include plants, natural materials, views of greenery, or water features. Such design not only improves air quality but also fosters a calming environment that can enhance our ability to relax and enter deep restorative sleep.

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Sleep Is a Human Right — and a Shared Responsibility

So, where does all of this leave us — or rather, our sleep?

We must start by recognising three interlinked truths:

1. Sleep is a basic human right.
2. Sleep is a biological necessity.
3. Sleep is a shared experience shaped by our environments.

What can a single person do?

Start with your bedroom. Make it your sleep sanctuary — quiet, dark, cool, and calm. If you share your space with others, consider how your habits affect their rest, too.

Then, widen your circle of influence. Could your building or neighbourhood benefit from more greenery, better sound insulation, or reduced outdoor lighting at night? Support local initiatives that promote urban greening or restrict late-night noise and traffic. Speak to your local representatives. Get involved.

Finally, recognise your power as a consumer and citizen. Support climate-resilient policies and vote for leaders who prioritise health equity, housing, and sustainability. Where possible, choose energy-efficient, eco-conscious products and services. Each choice contributes to a more sleep-supportive world.

We all benefit from a planet that sleeps well. When we protect rest — our own and each other’s — we create not only healthier individuals, but a healthier, more sustainable world.

And as always, if you want help with looking after your sleep, email or book an initial call with me. Together we’ll work out what changes to make to improve your sleep so that you feel good.

Warmly,

Dr Kat

References:

¹Gaston et al., 2023: The need to study the role of sleep in climate change adaptation, mitigation, and resiliency strategies across the life course. Sleep, 46(7): 1-4.

²Minor et al., 2022: Rising temperatures erode human sleep globally. One Earth 5: 534–549.

³Ogunbode et al., 2021: Negative emotions about climate change are related to insomnia symptoms and mental health: Cross-sectional evidence from 25 countries. Current Psychology, 42: 845-854.

⁴Ayta S., 2024: The Effect of Air Pollution and Climate Change on Sleep. Arch Neuropsychiatry, 61:73−76.

⁵Johnson et al., 2018: Environmental Determinants of Insufficient Sleep and Sleep Disorders: Implications for Population Health. Environmental Epidemiology, 5: 61-69.