1. Cool it down

Crack a window, turn on a fan, or adjust the AC to bring the room to 15–19°C (60–67°F).

2. Lights Out

Turn off all overhead lights. Use a dim lamp or no light at all. If outside light creeps in, use an eye mask or close curtains.

3. Silence the Noise

Close doors/windows to block sound. Turn off electronics. Use earplugs or white noise if needed.

🧠 Why it matters:

A cool, dark, and quiet room tells your body it’s safe to shut down. These 3 changes can improve sleep depth and recovery immediately.

✅ Habit Anchor:

Do this every night right after you get into your pajamas.