Keep your bedroom cool and your bed warm.
Your body temperature plays an important role in your sleep. Therefore, a warm room can raise your body temperature and make it more difficult to sleep. Research has shown that about 65 degrees Fahrenheit is the optimal temperature for sleep.
In the summer, keep your shades or curtains closed during the day to keep out sunlight that heats the room. Then open the windows at night to cool your room off and circulate air. You can leave the windows open as you sleep if there isn’t any bothersome outside noise. An air conditioner or fan is also helpful, particularly in hotter climates.
In the winter, turn the heat down or off at night so it’s cool in your bedroom. Make sure to keep yourself warm in bed using the right amount of blankets (but not too warm). And be mindful of what you wear (or don’t wear)—make sure it keeps you warm, but not enough so you perspire, which will disturb your sleep
Keep your bedroom dark.
Sleeping in a dark room is important for melatonin release and activating your sleep system. You can use blackout shades or a sleep mask if needed. Use a nightlight in the bathroom instead of the regular light to prevent light exposure in the middle of the night.
Personal Tip: Cover your alarm clock if it emits light. Mine is bright and I cover it with a T-shirt in order to darken the room. Blocking the light also prevents you from clock-watching, reducing anxiety about what time it is and how long you’ve been sleeping.