Sleep Environment (bedroom)
- Cool, around 68° F
- Dark. Use blackout curtains or an eye mask
- Quiet. Use earplugs or white noise machine. No TV or digital devices such as cell phones, tablets, or laptops at bedtime
Before you sleep
- Avoid napping during the day
- Go to bed the same time every night, including weekends and during vacations
- Relax and unwind 30-60 minutes before sleep with a glass of milk or a warm blanket
- Go to bed only when sleepy
- Don’t watch the clock