Ben Greenfield: This Nighttime Routine Solves 95% of Your Sleep Issues.

Key Takeaways

• Cool your bedroom before sleep – temperature regulation is critical for quality sleep.
• Eliminate all light sources – use blackout curtains and avoid screens before bed.
• Use earplugs to block disruptive noises like pets or household sounds.
• Keep your bed for sleep only – no work materials or stimulating activities in bed.
• Try a weighted sleep mask – the gentle pressure can activate calming parasympathetic responses.

Products & Gear Mentioned

• Foam earplugs for noise cancellation
• Low-EMF ethernet cable to reduce electromagnetic fields in bedroom
• Mouth tape for nasal breathing support
• Weighted sleep mask (“princess sleep mask”) for eye pressure benefits

Notable Quotes

“Tackle those variables and I guarantee you will solve like 95% of your sleep issues.”

Bottom Line

Optimize your sleep environment by controlling temperature, light, noise, and EMFs while reserving your bed strictly for sleep – these practical changes will dramatically improve sleep quality.

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