Sleep Environment Implementation

Based on your audit, make changes. Not all at once - one at a time.

Prioritizing Changes

If everything is wrong, prioritize:

1. Temperature first: Has the biggest impact. If you’re sleeping warm, cooling the room will help immediately.

2. Electronics second: Moving the phone out of the bedroom changes sleep and wake behavior.

3. Light third: Blackout solutions take longer to implement but make significant difference.

4. Sound fourth: Usually less critical unless you have specific noise problems.

Simple Fixes

Temperature:

• Lower thermostat at bedtime (programmable helps)
• Add a fan
• Remove heavy blankets
• Open a window (weather permitting)

Electronics:

• Charge phone in another room
• If you use phone as alarm, get a simple alarm clock
• Cover any device lights with tape if devices must stay

Light:

• Blackout curtains (not just “room darkening”)
• Cover any light leaks
• Eye mask as immediate solution while ordering curtains

Sound:

• Fan for white noise
• Sound machine if needed
• Address any fixable noise sources

Today’s Practice

Choose ONE change to make today. Just one. The most impactful one you can do now.

Examples:

• Move phone to charge elsewhere (do this tonight)
• Lower thermostat setting for tonight
• Order blackout curtains (they’ll arrive later)
• Get a simple alarm clock so phone can leave room
• Cover device lights with tape
• Set up fan for white noise

Make that one change.