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Fix the room before the mattress: dark, cool,

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1It's a bigger problem than it feels like

More than a third of U.S. adults don't get enough sleep: about 14.5 percent have trouble falling asleep and 17.8 percent have trouble staying asleep. That's the population this whole page is actually for, not just people with an obviously broken schedule.

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2Sleep hygiene is the room, not the willpower

The practices that move sleep quality are mostly environmental: a sleeping space that's comfortable and free of interruption, a consistent schedule, and daytime habits that set up the night. None of that requires new furniture.

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3Consistency beats perfection

A 2023 consensus shifted away from the old all-or-nothing advice to go to bed and wake at the exact same time every single day, weekends included; keeping the schedule steady through the week matters more than nailing it every night without exception.

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4Cool has an actual number

Most doctors put the ideal bedroom temperature around 65 degrees Fahrenheit, with a workable range of 65 to 68; core body temperature drops by about 2 degrees Fahrenheit starting roughly two hours before sleep, and that drop is mechanically tied to falling asleep in the first place, not just a comfort preference.

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5Dark is doing more than blocking a sunrise

In a large cohort study, women who slept with a TV or at least one light left on in the bedroom reported more dimensions of poor sleep than women who slept with no light at all, and late-night blue or violet light exposure has been shown to temporarily suppress melatonin. Dark isn't a preference, it's removing a specific, measurable disruption.

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