Turn Your Bedroom Into a Sleep Haven
Make your room dark
Dim the lights while you get ready for bed, or turn off bright overhead lamps and switch to a soft, bedside lamp. Your body is programmed to sleep when it's dark, so you can encourage that rhythm by easing into nighttime. (Video: Watch why your body needs darkness at night.)
Light inhibits the secretion of melatonin, a hormone that naturally promotes sleep. "Even if you doze off, light can be detected through your eyelids—and your brain won't produce melatonin if it's confused between night and day," says Joyce Walsleben, PhD, associate professor at the New York University School of Medicine. "You want as much darkness in your bedroom as you can handle without tripping over things."
Keep your room dark
Keep your room cool
"It's different for every person, but your bedroom should probably be under 70°," says Walsleben. Menopausal women experiencing hot flashes—or those who like to bundle up in blankets—may want to aim even lower.