Sleep hygiene: Experts recommend darkness and temperature control for better rest

Experts emphasize that sleep quality is heavily influenced by environmental factors, particularly light and temperature. Cardiologist Jorge Tartaglione warns that even dim light can disrupt melatonin production, causing the brain to mistake nighttime for daytime. To mitigate this, specialists recommend total darkness, using blackout curtains, and avoiding blue light from screens at least 60 minutes before bed.

Temperature also plays a critical role in cardiovascular health and restfulness. While the body needs to release heat to fall asleep, excessively warm rooms can lead to fragmented sleep and increased cardiovascular strain. Conversely, the World Health Organization suggests maintaining indoor temperatures above 18°C to avoid vasoconstriction and elevated blood pressure associated with extreme cold.

Other strategies for improving sleep hygiene include maintaining consistent schedules, practicing a 'digital sunset,' and using relaxation techniques such as journaling or listening to familiar music. For those with high stress, weighted blankets may provide calming pressure. Additionally, low-intensity exercise during the evening has been studied as a potential method to alleviate insomnia.