The Environment Checklist

Your bedroom should be optimized for one purpose — sleep:

• Dark — use blackout curtains or an eye mask. Even dim light from LEDs can suppress melatonin
• Cool — 65-68°F is the sweet spot for most people
• Quiet — use earplugs or a white noise machine if needed. Consistent background noise is better than silence broken by random sounds
• Screen-free — remove TVs and charge phones in another room

If you use your bedroom as an office, entertainment center, and dining room, your brain has no clear signal that it is time for sleep when you lie down.