Temperature · Light · Noise · Bedding · Air
| Factor | Ideal | Impact on Sleep |
|---|---|---|
| Temperature | 65-68°F (18-20°C) | High — core temp drop triggers sleep |
| Darkness | Complete darkness | High — melatonin production |
| Noise | <30 dB (or consistent white noise) | High — disruptions cause micro-wakes |
| Humidity | 30-50% | Medium — too dry or damp disrupts |
| Mattress age | Replace every 7-10 years | High — support affects pain and depth |
| Phone in room | Outside the bedroom | High — temptation + EMF concerns |