Cool Bedroom Temperature (65-68°F)
Lower your room temperature to match your body's natural sleep state
Sleep Environment5 minutes setup
Sleep Environment Tips
Optimize your bedroom for sleep with lighting, temperature, sound, and comfort adjustments.
Complete Darkness with Blackout Curtains
Block all light sources to maximize melatonin production
Sleep Environment10 minutes
White Noise Machine
Mask disruptive sounds with consistent ambient noise
Sleep Environment2 minutes
Weighted Blanket for Deep Pressure
Use gentle pressure to activate your body's calming response
Sleep EnvironmentInstant
Lavender Aromatherapy
Use calming scent to trigger relaxation and drowsiness
Sleep Environment5 minutes
Remove Visible Clocks
Eliminate time anxiety by hiding clock faces from view
Sleep Environment1 minute
Bedroom as Sleep-Only Space
Train your brain to associate your bed with sleep, not wakefulness
Sleep EnvironmentOngoing practice
Blue Light Filtering After Sunset
Reduce blue light exposure to preserve natural melatonin production
Sleep Environment5 minutes setup