I. Light

Dim light is best for sleep.

Generally speaking, people fall asleep more easily in a dimly lit environment. Therefore, unnecessary light should be avoided in the bedroom when trying to fall asleep. This is because light entering the eyes can interfere with the brain's sleep mechanisms through a series of chain reactions, and reduce the secretion of melatonin, making it harder to fall asleep and less drowsy.

Therefore, in addition to using blackout curtains to block out external light and maintain a dim environment conducive to sleep, eye masks can also be used to help block out light. This is especially helpful for shift workers who need to sleep during the day, as they often have difficulty falling asleep due to light interference. In such cases, reducing the intensity of indoor light can often help them fall asleep more easily.

In addition, for windows facing east, blackout curtains can be added to prevent the morning sun from shining in and causing you to wake up too early. If you need to maintain a certain level of light in the room due to certain habits or psychological factors, such as feeling uneasy in a dark environment, it is recommended to turn on a small red light in the bedroom. This can avoid feelings of unease and keep the bedroom in a dimly lit state that is conducive to sleep.

The dim light at night is conducive to sleep, while the light after waking up in the morning helps to kickstart the body and restore alertness. After getting up in the morning, open the curtains to let sunlight fill the entire room, welcoming the fresh morning with a good mood.

II. Sound

Quiet is the only rule for a good night's sleep.

Noise is also a major factor affecting sleep. Generally speaking, noise levels exceeding 70 decibels can make it difficult to fall asleep. Maintaining a quiet sleep environment is crucial for achieving good sleep quality.

A sleep environment can generally tolerate relatively regular, low-decibel (around 50 decibels) background noise, such as the sound of a fan or air conditioner. In principle, if noise interference cannot be effectively reduced when falling asleep, I recommend using comfortable earplugs to help reduce noise and promote restful sleep.

III. Air

Fresh air helps improve sleep quality.

The air in the dormitory should be kept as circulating as possible, because poor air circulation can easily produce odors, stuffiness, and even reduce the oxygen concentration in the room, which can make people feel uncomfortable.

Opening windows to create air circulation or using air purifiers to maintain clean indoor air can significantly improve sleep quality. This is especially important for patients with respiratory problems; I strongly suggest paying extra attention to ensuring good air circulation in their sleep environment.

IV. Temperature

Appropriate temperature plus constant temperature

The ideal bedroom temperature varies depending on individual subjective feelings, but both excessive heat and cold can affect sleep. Too hot can make people irritable and unable to fall asleep, or cause them to toss and turn and wake up in the middle of the night due to the heat, seriously affecting sleep quality; too cold can make people feel cold in their hands and feet, making it difficult to fall asleep, and may also interrupt sleep due to excessive cold.

Generally, when summer temperatures are high, you can lower the room temperature to around 25°C before going to sleep to create an environment conducive to falling asleep. Then, use the air conditioner's sleep-inducing function to gradually raise the room temperature back to around 27°C and try to maintain a constant temperature. Because the body temperature drops slightly as sleep progresses, the room temperature should not be too low in the middle of the night to create a comfortable sleeping space. Although we live in an era of high electricity bills, don't force yourself to sleep in an uncomfortable environment in order to save electricity or money; this might also cost you sleep time.

V. Humidity

The sleeping environment should avoid being too humid or too dry.

Besides a suitable temperature, another factor that may affect sleep comfort is humidity. Taiwan is an island country located in the subtropics. The hot and humid climate in summer makes people feel sticky, and the continuous rain in winter makes people feel even more humid.

Humidity does not directly affect sleep, but it usually alters an individual's subjective physical sensations, thereby interfering with overall sleep quality.

Generally, the ideal relative humidity for human sleep is around 65.1% t/3. Modern people typically use air conditioners, dehumidifiers, or heaters to adjust indoor humidity, avoiding environments that are too humid or too dry. Additionally, I recommend wearing absorbent pajamas, which also helps maintain a suitable humidity level around the body.

VI. Seismic Intensity

It is impossible for a person to fall asleep while moving.

A stable, still bed usually helps with falling asleep; however, sometimes gentle, regular vibrations can also help, such as rocking a baby's crib to help the baby fall asleep peacefully.

VII. Arrangement and Furnishing

Find the right decorations for yourself.

If you keep the colors in your bedroom simple and elegant, avoid clutter, and maintain a clean environment, you can feel relaxed and fall asleep easily in a calm, simple, and clean setting.