The bedroom is a sleep instrument. Four variables — temperature, light, sound, and air quality — account for most of the environmental variance in sleep depth.
60–67°F (15.6–19.4°C). Body temperature drops during sleep; a warm room blocks that drop and fragments deep sleep.
Total blackout is ideal. Even small amounts of light (a charger LED, a streetlight through curtains) suppress melatonin. Blackout curtains and tape over LEDs are the cheapest sleep upgrade most people can make.
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