Bedroom sleep score: how sleep-friendly is your room?
Check the boxes that describe your bedroom right now to get an instant score out of 6, plus tips on what to fix first.
What makes a bedroom sleep-friendly
Darkness, quiet, and a cool temperature are the three environmental factors most consistently linked to better sleep in research — they reduce the chances of your brain being pulled out of deeper sleep stages. A comfortable, supportive mattress and keeping screens out of bed round out the basics, and a consistent bed and wake time helps your body clock reinforce all of the above.
Frequently asked questions
What's the single biggest factor on this list?
Darkness and temperature tend to have the most consistent research support, but the items work together — fixing several small gaps often matters more than any one factor alone.
What's the ideal bedroom temperature?
Most sleep guidelines suggest around 18-19°C (64-66°F) for most adults, though personal preference varies somewhat.
I scored low — where should I start?
Start with the items you can fix today for free, like keeping the phone out of bed or setting a consistent bedtime, before spending on new equipment.
Want to go further?
Explore our guides and other calculators.