Free Tool · SleepMetric
Score Your Sleep Environment
Out of 100
Rate your bedroom across 6 evidence-based categories. Get a personalised score, a ranked priority fix list, and the science behind each recommendation.
Why environment matters: Research shows that temperature, light, and noise account for up to 40% of variance in sleep quality — independent of stress or health factors. Most people optimise their habits while leaving their bedroom working against them. This audit identifies exactly which environmental variables are costing you recovery.
Temperature
Highest-impact sleep variable — core temp must drop 1–2°C to trigger deep sleep
0 / 20
Bedroom temperatureIs your bedroom cooled to 17–19°C (63–66°F) during sleep?
Temperature consistencyDoes your bedroom stay at a consistent temperature throughout the night?
Bedding weightIs your bedding appropriate for the season — not too heavy or too light?
Light
Even low-level light suppresses melatonin — darkness is non-negotiable for quality sleep
0 / 20
Blackout darknessIs your bedroom completely dark during sleep — no light from windows, devices, or standby LEDs?
Blue light before bedDo you avoid screens or use blue-light blocking glasses in the 60–90 minutes before sleep?
Morning light exposureDo you get direct sunlight or bright light exposure within 30–60 minutes of waking?
Noise
Noise above 40dB causes measurable arousals even without full waking
0 / 15
Ambient noise levelIs your bedroom quiet enough during sleep — free from traffic, neighbours, or household noise?
Noise maskingIf your environment is noisy, do you use white noise, a fan, or earplugs to mask disruptions?
Air Quality
CO₂ buildup and low humidity both fragment sleep — often overlooked
0 / 15
Fresh air circulationIs there adequate ventilation in your bedroom — window cracked or air circulation system active?
Humidity levelIs your bedroom humidity in the optimal range of 40–60%? (Too dry causes nasal irritation; too humid disrupts breathing.)
Allergens & dustIs your bedroom free from significant dust, pet dander, or allergens that could cause nighttime congestion?
Bed & Sleep Surface
Discomfort causes micro-arousals that prevent deep sleep consolidation
0 / 15
Mattress comfortIs your mattress supportive and comfortable — no sagging, pressure points, or partner disturbance?
Pillow supportDoes your pillow keep your neck in neutral alignment for your sleep position?
Bed exclusivityIs your bed used only for sleep and sex — not for work, screens, or eating?
Wind-Down Environment
The 60–90 minutes before bed sets your nervous system’s readiness for sleep
0 / 15
Pre-sleep routineDo you follow a consistent wind-down routine — dimmed lights, low stimulation — for at least 30 minutes before bed?
Bedroom as sleep sanctuaryIs your bedroom calm, clutter-free, and psychologically associated with rest rather than stress or work?
Device-free bedroomAre phones, tablets, and laptops out of arm’s reach or in another room during sleep?
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out of 100
Score by Category
Your Priority Fix List
Quick Wins You Can Do Tonight
Ready to go deeper?
The Deep Sleep Protocol covers your full sleep system — environment, timing, supplementation, and a recovery framework built around your wearable data.