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Bedroom Audit

Bedroom Audit

Ten things that quietly change how well you sleep. Check what's already true; we'll show you the rest.

—/100

Check the items below to see your score

Temperature

Room is cool (60–67°F / 16–19°C) Core body temperature has to drop ~1°F to fall asleep. A cooler room helps it happen.

Light

Room is dark — no glow from chargers, streetlights, or clocks Even small amounts of light suppress melatonin. Blackout curtains or a sleep mask is enough.

Sound

Room is quiet or has steady background noise Sudden noises wake you partially even when you don't remember it. Earplugs or white noise both work.

Comfort

Mattress is comfortable and under 8 years old Mattresses lose support around year 8. If you wake up sore, it's usually this.

Pillow keeps your neck aligned with your spine Wrong loft causes morning neck pain. Side sleepers need thicker; back sleepers thinner.

Room feels calm — not a junk pile or laundry hill Visual clutter raises cortisol slightly. Not a deal-breaker, but the difference is real.

Bed is for sleep (and sex) only — no working from it Working from bed trains your brain to associate the bed with alertness. Hardest one to fix, biggest payoff.

Air

Air feels fresh — window cracks, fan, or filter running Stuffy CO2-heavy air shallows your breathing and fragments sleep. A cracked window is enough.

Tech

Phone stays out of the bed (or face-down at minimum) Even silent, a phone within reach pulls you into stress loops at 3 AM. Charge it across the room.

No TV or screens on after lights-out Blue light delays melatonin and the content delays your brain shutting off. Two compounding effects.

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