Check your bedroom against 14 research-based sleep-hygiene practices. Get an instant score and a specific tip for everything you haven't fixed yet.
You can have a perfect bedtime routine and still sleep poorly if the room itself is fighting you. Temperature, light and noise act directly on your body's sleep signals, often before you're consciously aware of the disruption.
Temperature and air, light, noise, bedding, and screens and habits are covered in one quick pass.
Every unchecked item shows exactly what to change, so the checklist doubles as a to-do list.
Your progress is stored in your browser, so you can update it over time as you make changes.
Sleep hygiene is the umbrella term sleep clinicians use for the habits and physical conditions that make good sleep more likely, and the bedroom environment is one of the most fixable parts of it. Body temperature naturally drops by a degree or two as you fall asleep, which is why a cool room, generally cited as somewhere between 60 and 67°F, tends to support sleep better than a warm one. Light is even more direct: even dim light hitting the retina at night can suppress melatonin production, which is why blackout curtains, a sleep mask, or simply covering glowing device indicators can make a measurable difference. Noise doesn't have to fully wake you to fragment sleep; brief arousals that you don't remember in the morning still reduce how restorative the night was, which is why consistent white or pink noise is often recommended over silence in noisy environments, since it masks sudden spikes rather than eliminating sound entirely. Bedding and mattress condition matter more than people expect, since discomfort that's mild enough to ignore while awake can still cause restless repositioning overnight. Finally, the habits bordering sleep, like a wind-down routine and a consistent wake time, extend the environment's effect past the four walls of the room itself. This checklist keeps all of it in one place so you can address the room and the routine together instead of guessing at what's missing.
A cooler room supports the natural drop in core body temperature needed to fall asleep.
Even small light sources can measurably suppress the hormone that regulates sleep timing.
A steady wake time is one of the strongest anchors for a stable sleep schedule.
It covers widely cited sleep-hygiene practices grouped into temperature and air, light, noise, bedding, and screens and habits, drawn from common sleep medicine guidance rather than any single proprietary source.
Your score is simply the number of items checked out of 14. Above 80% is labeled a great sleep environment, 50 to 79% is room for improvement, and below 50% is labeled needs work.
Each item includes a short, specific action so you know what to actually change, rather than just seeing an unchecked box with no next step.
Yes. Your checked items are saved to local storage in your browser, so they're still there next time you open the tool, until you use Reset checklist.
Yes. It's completely free, requires no account, and your checklist state never leaves your browser.
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