Darken Sleep Environment

Your bedroom should be as dark as possible—ideally dark enough that you can't see your hand in front of your face. Consider using blackout curtains, covering any LED lights from electronics, and using an eye mask if needed.

Yes, even small nightlights can interfere with melatonin production and sleep quality. If you need a nightlight for safety, choose a red or amber light (which has less impact on melatonin) and position it as far from your bed as possible.

Light exposure, especially blue light, signals to your brain that it's daytime, suppressing melatonin production and shifting your circadian rhythm. This can make it harder to fall asleep and reduce sleep quality.

Ideally, keep phones and other devices out of the bedroom to avoid both light exposure and the temptation to check them. If you need your phone as an alarm, place it face-down and away from your bed.