Ideas from books, articles & podcasts.
The sleep environment should only be used for sleep (and intimacy). This means that it should not be used for reading, writing, working, worrying, etc. Keeping the sleep environment a single-purpose space helps to maintain a strong association between the bed and going to sleep. In other words, when you get into bed, it should signal to your body that it is time to go to sleep.
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The ideal sleeping environment is like a cave: cool, dark, quiet. These conditions can help you fall asleep more easily and stay asleep throughout the night.
Your sleep environment should be dark to help signal to the body that it is time to sleep. If there is light coming into the space, blackout curtains or an eye mask may help with dimming or eliminating unwanted light.
Your sleep space should not be too warm. Using a box fan or keeping the air conditioning low will cool the bedroom and help with sleep initiation.
The bedroom should be a quiet space. Loud and startling noises may cause more awake periods during the night. White noise machines or fans can help to cover or drown out extraneous sounds.
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