Avoid over-lighting your bedroom, which disrupts all-important winding-down time. For instance, a bedside table lamp or sconce bulb shouldn't exceed 60 watts. The total wattage for your entire bedroom should be less than 300.
Just how bad is bringing your technology to bed? Not only do the blue lights of our screens suppress the production of melatonin (the hormone that controls our sleep/wake cycle), but the devices keep our minds engaged at a time when our circadian rhythm (internal clock) is telling us to disengage and wind down. For better, more reliable sleep, go tech-free in the bedroom and settle in with real page-turners like The Cuban Affair, The Identicals, and Swell.