All practices
Sleep & wind-down
Cool, dark bedroom
Temperature and darkness do more for sleep quality than most products sold for it.
About 5 minutes
Set once, keep
How to do it
- 1Aim for a cool room — roughly 16 to 19°C for most people.
- 2Block light: proper curtains or an eye mask.
- 3Phone charging in another room.
What the evidence says
Room temperature and light exposure are among the more reliably supported environmental sleep factors.
Others in this area
Practices are listed for general information only. Nothing here is medical advice, a diagnosis, or a treatment for any condition, and results are not promised. If something hurts, worsens, or worries you — or if you are pregnant, breastfeeding, managing a health condition or taking prescribed medication — speak to a doctor, pharmacist or qualified practitioner first.