How do I optimize my sleep environment?

Keep your bedroom between 60-67°F (15.5-19.5°C). Use a programmable thermostat, fan, or open window to maintain this range throughout the night.

Set a dawn simulator to gradually increase light over 30-90 minutes before your desired wake time. Let the light, not a jarring alarm, bring you out of sleep.

Place a water-based or air-based cooling pad on your mattress. Set different temperatures for sleep onset (cooler) and early morning (slightly warmer to ease waking).

Select a mattress and pillow combination that maintains neutral spinal alignment for your primary sleep position. Medium-firm mattresses are most commonly recommended.

Crack a window or run an air purifier in the bedroom. Maintain humidity between 30-50% using a humidifier or dehumidifier as needed.

Place a white noise machine on your nightstand and run it continuously throughout the night at moderate volume.

Block all ambient light in your bedroom using blackout curtains, blackout blinds, or a contoured sleep mask. Cover or remove any LED indicator lights on electronics.