You can follow every habit in the book and still sleep poorly in a room that fights you. The good news is that a few small changes to your bedroom go a long way, and most cost very little.

Keep it cool

Most people sleep best in a room that is slightly cool. Sleep experts often suggest somewhere around 60 to 67°F (15 to 19°C), though comfort varies from person to person. Breathable bedding and a lighter blanket you can add or remove are easier than adjusting the thermostat all night.

Make it dark

Light is the strongest signal your body uses to decide whether it is day or night. Even a small amount from a charging light, a gap in the curtains or a street lamp can make sleep lighter. Blackout curtains or a simple sleep mask are inexpensive fixes. If you need a light to get around at night, a dim, warm night light is better than the overhead one.

Quiet the noise

It is often sudden noises, not constant ones, that wake us. A steady background sound such as a fan or soft white noise can help mask the bumps and voices that would otherwise break through. Earplugs are another option if you share your space with light sleepers or early risers.

Watch the air

Dry air is hard on skin and airways, especially when the heating is on. Indoor humidity somewhere between 30 and 50 percent is generally comfortable. A small humidifier in the bedroom can help in winter, as long as you clean it regularly.

Keep the bed for sleep

Try to keep work, scrolling and TV out of bed so your brain links the space with rest. If you cannot sleep after a while, get up and do something quiet in low light until you feel sleepy, rather than lying there frustrated.

A simple checklist