Sleep Hygiene: Optimize Your Bedroom Setup

Temperature Control

The ideal sleep temperature is 60-67F (15-19C). Use breathable sheets, a fan, or a cooling mattress pad.

Light Elimination

Blackout curtains block external light. Cover devices with LED indicators.

Noise Management

White noise machines, fans, or earplugs block disruptive sounds consistently.

Bed Position

Place your bed against a solid wall, not under a window. Keep it accessible from both sides.

Electronics Boundary

Charge phones outside the bedroom. Blue light from screens delays sleep onset by 20-30 minutes.

Evening Routine

Dim lights 1 hour before bed. Consistent routines train your brain to associate the bedroom with sleep.