4. Light

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Your bedroom is supposed to be your sanctuary, free from disturbance, and most importantly, free from light. Man-made light, whether from outside street lamps or from your TV or computer, can disrupt our internal clocks (or circadian rhythm), making it difficult for our brain to understand when it should begin to wind down. Because our bedtime routines tend to vary from night to night, the amount of light we are exposed to before sleep will also vary, making it near impossible for our bodies to secure a natural rhythm.

If you’re having trouble finding your nightly groove, make sure that your bedroom is as dark and distraction-free as possible. Buy thick curtains and remove the TV and computers to ensure that your space is for sleeping only.