Environmental Blueprint
Environment Optimization
Craft a bedroom that cues sleep: dark, quiet, cool, and free of late-evening digital stimulation.
Light Control
- Install blackout curtains; ensure zero LED standby lights (tape them). Pair with Digital Boundaries for screen curfews.
- Use warm, low-lux bulbs (≤ 2700K) after sunset; place a single lamp at eye level.
- Morning: bright outdoor light to reinforce rhythm; log wake consistency in Sleep Tracker.
Noise & Scent
- Mask intermittent noise with brown or pink noise; avoid loud fans that alter room temperature.
- Aromatherapy: lavender or bergamot 30 minutes pre-bed; pair with breathwork from Cognitive & Relaxation.
Temperature & Materials
- Target 16–19°C bedroom temperature; lighter bedding + breathable cotton or linen.
- Warm shower before bed aids peripheral vasodilation, easing heat loss on entry to bed.
- Rotate mattress every 6 months; replace pillows every 18–24 months for cervical neutrality.
Bedroom Rules
- Bed is for sleep and intimacy only—aligns with stimulus control in Cognitive & Relaxation.
- No work devices inside; charge phones outside or in a drawer (see Digital Boundaries).
- If awake >20 minutes, move to a dim room with a paper book, then return when sleepy.