Week 1 · Day 2
Audit the sleep environment
Make the room boring
Today's lesson
Sleep happens best in a cool, dark, quiet space. Blackout curtains, white noise, and a temperature around 68–70°F (20–21°C) remove the stimuli that cause short naps and early wakes.
Your action steps
- Install blackout curtains or use a temporary blackout solution.
- Run white noise at a safe volume for all sleep.
- Remove mobiles, toys, and projectors that stimulate at sleep time.
Pro tip
White noise should play continuously, not on a timer.