If you’re struggling to fall asleep, waking up in the middle of the night, or feeling groggy in the morning, the problem might not be you—it might be your sleep environment. Most people don’t realize just how much their bedroom setup impacts sleep quality. In this episode of Xtend, I’m breaking down exactly how you can optimize your space to promote deep, restorative sleep.

Your bedroom should mimic the ideal sleep conditions humans evolved with—a cool, dark, and quiet environment. That's why in today's episode of Extend, I’ll be sharing 10 key changes you can make to transform your sleep environment.

Your bedroom should be your sanctuary for sleep, and small changes can lead to huge benefits in energy, focus, and long-term health. Tune in as I share practical, science-backed strategies to optimize your sleep setup so you can wake up truly restored.

What's Discussed:

• Eliminating light exposure (hint: blackout curtains and sleep masks are game-changers)
• Removing clocks and charging your phone outside the bedroom
• Cooling your room to the ideal sleep temperature
• Decluttering for a stress-free sleep space
• Using white noise or earplugs to block out disruptions
• Investing in a supportive mattress and pillow
• Choosing the right sleepwear and sleep position for optimal rest
• Addressing snoring and potential sleep apnea risks
• Creating separate sleep spaces for pets—and maybe even your partner
• Using sleep tracking tools to measure improvements

Learn more about Dr. Shah:

Instagram: https://www.instagram.com/darshanshahmd/

Website: https://www.drshah.com/

Clinic: https://www.next-health.com/

Products Mentioned:

Eight Sleep Cooling Matress Pad: https://www.eightsleep.com/

The Snore Lab App: https://www.snorelab.com/

The Smart Nova Pillow: https://www.smartnora.com/