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7-10. Improve your sleep environment

7-10. Improve your sleep environment

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Having just the right sleep environment is so important that the remaining four commandments focus on how to do that.

First, keep your bedroom well-ventilated and pick a comfortable sleep temperature setting. Science is pretty much sure that a cool temperature is best, so aim for between 60 and 67 degrees Fahrenheit (15 to 20 degrees Celsius).

Make sure you have "comfortable, inviting bedding" that fits your personal preferences (and hopefully that of any significant bed partner). "Block out all distracting noise" -- I sleep with a fan every night -- and get rid of any light, even the blue light from your charging smartphone.

While you're at it, go ahead and turn off any work alerts (Slack or email ping at 2 a.m., anyone?). Better still, just charge the thing outside your bedroom.

And last, but not least, "reserve your bed for sleep and sex." As normal as it seems to work from home in bed or play games with the kids in bed, that doesn't teach your brain to view the bedroom as a place for slumber.

That's right, just like your dog knows a walk is coming when it sees the leash, you can train your brain to associate your bed with sleep.

And there you have it. Hopefully these 10 commandments can help you part the seas to successful slumber.

Can't do all 10 things? Pick just one, and see if you can make it happen. Little successes will build upon each other and lead to a happier (and more rested) you.


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