Sleep

Design a Sleep Sanctuary

Cool, dark, quiet — the three pillars of the bedroom.

4 minSleep SupportBeginner

Body temperature must drop ~1°F for deep sleep. A cool room (65–68°F) makes this easier.

Even small light exposures suppress melatonin and disrupt REM.

Practical steps

  1. 1Set thermostat to 65–68°F at night.
  2. 2Use blackout curtains or a sleep mask.
  3. 3Silence notifications and consider a white-noise source.

Try This Today

Cover one small LED light in your bedroom tonight.

Continue in the app

Sleep meditations

Related in Sleep

The One-Hour Wind-Down

5 min · The last hour before bed sets the quality of the next 8.

Anchor Your Body Clock

4 min · A consistent wake time may matter more than bedtime.

Your Personal Caffeine Curfew

3 min · Caffeine's half-life is longer than most people realize.