Your bedroom environment has a big influence on how well you sleep. The good news is that most improvements are cheap or free.
Keep it cool
Most people sleep best in a cool room, often cited as around 16 to 19°C (60 to 67°F). A warm bedroom can make it hard to fall and stay asleep. Use breathable bedding and open a window if safe.
Make it dark
- Use blackout curtains or an eye mask.
- Cover or remove bright standby lights.
- If you wake at night, use a very dim light for the bathroom.
Reduce noise
Earplugs, a fan or a white-noise machine can mask street sounds and sudden noises.
Invest in comfort
A mattress and pillow that suit your sleeping position matter. If you wake with aches or stiffness, it may be worth reviewing them.
Keep the bed for sleep
- Avoid working or scrolling in bed.
- Keep your phone out of reach, or in another room.
- Charge it overnight outside the bedroom if possible.
Keep it tidy
A calm, uncluttered room helps your mind settle. Change your sheets regularly to keep it fresh.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
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