3. Keep your bedroom cool and dark
You may have already discovered that sleeping in a cool, dark environment makes it much easier to get a good night’s sleep. One of the physiologic hallmarks of sleep onset is a decrease in core body temperature, which the body achieves by increasing blood flow to the skin and allowing heat to disperse into the environment. (18) If the sleeping environment is too warm, it can hinder this decrease in core body temperature and adversely affect sleep quality.
It’s also important to keep your bedroom as dark as possible. We’ve already discussed how exposure to artificial light before bed can impair sleep, and exposure to even small amounts of light during the night can disrupt the circadian rhythm. (20, 21) Installing black-out shades and covering any other lights in your bedroom is one option, but an eye mask is a good alternative.