Environment Optimization

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.

Bedroom Audit Checklist

• Light: zero LED standby glow; blackout coverage on all windows.
• Sound: steady brown noise at 40-50 dB if outside noise is intermittent.
• Air: 16-19°C; see Body Temperature for cooling tips.

Seasonal Adjustments

Swap bedding weight quarterly. Summer overheating and winter dryness both fragment sleep -- humidity 40-60% is ideal year-round.