Start in the bedroom.
Here are 10 science-backed changes you can make to your environment tonight that support deeper sleep, reduced inflammation, and even cognitive protection.
1. Use blackout curtains
2. Remove LED lights
3. Set room temp to 18–20°C
4. Use lavender or magnesium spray
5. No phone charging near bed
6. Try a noise machine or earplugs
7. Wash sheets weekly
8. Wake up with natural light
9. Keep tech out of your bedroom
10. Use calming scents like chamomile
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Instagram, LinkedIn, Substack: Daniel Stickler, M.D.
Medical surgeon turned longevity expert and health advocate sharing decades of experience in optimizing health
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