| DAY 4 OF 12 Turn Your Bedroom into a Cave On day 2, we talked about the importance of getting more light during the day. Now it's time to make it darker where it matters most: your bedroom. According to sleep scientists, light in your bedroom can disturb your sleep (1). Light (during the right times) keeps the body's circadian rhythm in check, and it's also responsible for the production of melatonin, a hormone that promotes good sleep. Even the tiniest amount of light before bed, such as the soft glow from a night light or the blue light from your phone, can affect melatonin production and impair sleep. Even if you're not scrolling through Instagram before you go to bed, just keeping your phone in your bedroom can be a sleep saboteur. Basically, it comes down to this: The brain is wired to associate light with daytime. For today's challenge: Ready to turn off the lights? Be a sleep detective and look for any light that comes into your room. Look for phone chargers with lights, night lights, and electronic devices. If it lights up, get rid of it. If light still peeks through your bedroom windows, consider investing in blackout curtains or a sleep mask. If sounds are an issue, look into white noise machines or other noise blockers. If you're in the mood to redecorate, studies show that certain colors like blue and green have a calming effect on the mind and body (2). You don't have to repaint your walls to benefit from color therapy. Try hanging a poster or piece of artwork in these relaxing hues. Check back tomorrow for tips about sleeping comfortably, whether you run hot or cold. | 
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