DAY 24

Person lying in bed under covers, text overlay about sleep.

Key takeaways

Use your bed only for sleep and sex to train your mind for relaxation.

Keep the bedroom distraction-free; avoid devices and other activities.

Charge your phone out of reach to minimize nighttime interruptions.

Your bedroom should be a sanctuary for rest and intimacy. By reserving your bed exclusively for sleep and sex, you can train your mind to associate the space with relaxation, helping you fall asleep faster. Avoid activities like watching TV, using your phone, or working in bed, as these create associations that can disrupt your sleep quality. Maintaining this boundary is an essential step toward healthier sleep habits.

Woman lying in bed under covers, text overlay about sleep improvement.

Key takeaways

Use your bed only for sleep and sex to train your mind for relaxation.

Keep the bedroom distraction-free; avoid devices and other activities.

Charge your phone out of reach to minimize nighttime interruptions.

Gradient horizontal line from blue to purple on white background.

Helpful Habit #3: Use Your Bed Only for Sleep and Sex

The way we associate spaces with activities plays a critical role in shaping our behavior. Just as the kitchen triggers thoughts of eating, your bed should signal to your body and mind that it’s time to sleep. To build this association:

Avoid using the bed for activities like lounging, scrolling through your phone, or working.
Incorporate environmental cues such as dim, red-hued lighting at night, which is less alerting and encourages relaxation.
Use tools like guided meditations or relaxation features in apps like SleepSpace, which can help lower your heart rate and signal bedtime readiness.

Helpful Habit #4: Avoid Other Activities in the Bedroom

Your bedroom should be a distraction-free zone to support relaxation. Engaging in daytime activities in bed—like watching TV, eating, or working—can weaken the association between your bedroom and sleep. To strengthen this connection:

Remove devices like TVs, laptops, and phones from your bedroom if possible.
Avoid using your phone in bed. If you must, ensure the screen is dimmed, and nighttime modes are activated.
Relocate daytime activities to communal areas like the living room or kitchen.

By keeping the bedroom distinct from activity zones, your mind will learn to associate it only with rest and intimacy, making it easier to wind down at night.

Woman sleeping in bed with text about creating a perfect sleep environment.

Kokilaben Hospital. (n.d.). Create the Perfect Sleep Environment. Kokilaben Hospital. Retrieved December 20, 2024, from https://www.kokilabenhospital.com/health/healthtip/create-the-perfect-sleep-environment.html.

Action items

Before going to bed, place your phone on a charger out of reach to minimize the temptation to check it during the night. If you need to use it briefly, ensure it’s set to the dimmest setting and in night mode. This small change can help preserve your sleep environment and improve sleep quality over time.