Sleep 12 - Action - Make your bedroom as unstimulating as possible.
Do you have bright LED lights that you can see from where you lie in your bed? Remove them, hide them or cover with electrical tape to mask the glow.
Busy and bright stimulating artworks? Maybe replace with something more sedate or possibly consider removing everything from the walls.
Place your mobile phone on a side table near the bedroom door far enough away from the bed so it's available but not something you are able to reactively reach for. You have to get out of bed to get to it.
Put all books, magazines, etc, away into a draw.
Tidy away clothing.
Keep all computer screens out from the bedroom. Make your bedroom a 'screen free zone'.
Similarly with any work related items. Make your bedroom a 'work free zone'.
Light coming through your curtains? If able to, consider replacing your curtains or lining them with black-out material. Consider going for block coloured, plain, unpatterned, unstimulating, untextured, curtain fabrics if changing them.
Change the bedroom's wall colour to something neutral (pale whites, creams, warm greys, pale blues, grey-blues, muted blues, pale greens, olives, grey-greens), or to something dark (navy blues, dark teals, wine, burgundy). Stay away from stimulating colours (bright reds, primary yellows, vibrant oranges, strong greens)
Change bedding, pillowcases and sheets to block colours without any stimulating pattern or texture. Again keeping away from any stimulating colours.
Remove any clutter from the room, or if not possible find a plain container, piece of furniture to temporarily store it in.
Replace all lightbulbs in the bedroom with low level luminance bulbs, or bulbs that can be programmed to go low level (we have this one that is excellent in both the ceiling light and that I also use for my side table both of which are programmable from my phone - https://www.amazon.co.uk/TCP-Colour-Changing-Compatible-Assistant-Required/dp/B0898HMJJ1 - great thing is I can switch it to a bright setting if needed)
