Sleep Hygiene Audit

How to complete Sleep Hygiene Audit

This is about engineering your bedroom so it physically forces better sleep, rather than relying on willpower at bedtime. Small environmental fixes (a few degrees cooler, killing one stray LED) often do more for sleep quality than any supplement or app.

1. Set the thermostat to 18-19C (65-67F); the body needs a temperature drop to fall and stay asleep.
2. Block every light source: blackout curtains, cover or unplug glowing electronics, and tape over standby LEDs.
3. Remove the phone from arm's reach; charge it across the room or outside the door so checking it takes effort.
4. Cut or mask noise with earplugs, a fan, or a white-noise source if your street or household isn't quiet.
5. Reserve the bed for sleep only, so your brain stops associating it with scrolling or working.

Tips

• Hold a hand near your face in the dark after lights-out; if you can see it clearly, the room isn't dark enough.
• A cheap room thermometer beats guessing whether the room is actually cool.
• Warm feet help you fall asleep faster, so socks plus a cool room often beats a warm room.

What counts as done

You sleep one full night in a room that is cool, fully dark, and free of any device within reach.