Routine No 705 - Sleeping environment

Sleep in a cool bedroom.

The bedroom should have a cooler temperature than the rest of your home; for most people, a temperature between 15-22°C is optimal. Adjust the heating or open the window for a while before going to bed.

Why it helps:
One of the signals that the body is preparing for sleep is a slight drop in body temperature. A lower temperature in the bedroom helps the body in this process and contributes to a better quality of sleep.

Make a sleep schedule and stick to it.

Routine No 001 - Sleep schedule

Make a sleep schedule and stick to it.

Make sure your bedroom is dark.

Routine No 701 - Sleeping environment

Make sure your bedroom is dark.

Use a lamp with very low brightness.

Routine No 702 - Sleeping environment

Use a lamp with very low brightness.

Minimise the amount of light coming in from outside.

Routine No 703 - Sleeping environment

Minimise the amount of light coming in from outside.

Keep humidity levels around 45% in the bedroom.

Routine No 704 - Sleeping environment

Keep humidity levels around 45% in the bedroom.

Sleep in a cool bedroom.

Routine No 705 - Sleeping environment

Sleep in a cool bedroom.

Wear a sleep mask.

Routine No 706 - Sleeping environment

Wear a sleep mask.

Sleep in a bed with optimal support for your body.

Routine No 708 - Sleeping environment

Sleep in a bed with optimal support for your body.

Use a quality pillow.

Routine No 710 - Sleeping environment

Use a quality pillow.

Use a single (personal) duvet if required.

Routine No 711 - Sleeping environment

Use a single (personal) duvet if required.

Do not check your mobile phone at night.

Routine No 801 - Stress management

Do not check your mobile phone at night.

Leave your phone outside of the bedroom.

Routine No 809 - Stress management

Leave your phone outside of the bedroom.

Make a to-do-list.

Routine No 815 - Stress management

Make a to-do-list.