1. Ensure your bed and surroundings are comfortable. If the room is small, maintain good air circulation. Poor ventilation may cause grogginess upon waking.
2. Dim lighting is best. If a nightlight is necessary, use warm yellow light that doesn't shine directly on your face. Even slight light exposure can disrupt your body clock's regularity.
3. Eliminate unnoticed noises that may disrupt sleep. Turn off televisions and audio equipment after getting into bed, as habits like watching TV or listening to music before sleep can irregularize bedtimes and destabilize your biological clock.
4. Extreme temperatures affect sleep quality. The ideal bedroom temperature is around 25°C (77°F).
5. Ensure your bed is level, your bedding is comfortable, and your pillow is neither too high nor too low. A slightly elevated, moderately firm pillow can aid sleep. Pillows that are too low may cause vivid dreams, while overly high pillows can lead to shoulder and neck soreness.