Sounds can also decrease your sleep quality and wake you up. Get earplugs if you don’t have control over your environment.
3. Sleep in the Perfect Temperature
The ideal sleep temperature is about 65-70°F (18-21 °C).
理想的睡眠温度约是65-70°F (18-21 °C)。
4. Block Blue Light
The blue light from devices like phones, TVs and computers decrease melatonin production. The best thing would be to not use devices 3 hours before bedtime, but we all know that’s not going to happen. Fortunately, tech can help us by removing most blue light from the screen. Here’s the free programs for all devices and platforms:
To maximize the benefits, buy a pair of blue blocking glasses. They're good for blocking blue light coming from lamps and devices where these apps aren't available. You'll look dorky, but they can increase sleep quality by 50%.
Meditation: Meditation then calms you down and gives you a simple thing to focus on: your breath. Just observe yourself breathing - feel the air coming in and going through your body. Then feel it flowing out.