Sleep environment audit
Vinthony Academy · vinthony.comScore each factor 1-5. 1 = consistently breaks your sleep; 5 = consistently helps. Walk the bedroom while filling it in.
| Factor | Score | Notes |
|---|---|---|
Bedroom temperature Most adults sleep best in a cool room (around 16-19°C / 60-67°F). | ||
Light leakage Streetlights through curtains, standby LEDs, clock displays. Lower is better. | ||
Noise floor Persistent noise (traffic, neighbours, partner). Earplugs / white noise help. | ||
Mattress and pillow Old, sagging, or wrong firmness — biggest single discomfort lever. | ||
Bedding breathability Synthetic vs natural fibres; layered so you can adjust through the night. | ||
Air quality Humidity, ventilation, pets in room, indoor plants, dust. | ||
Screens within reach Phone on bedside table = doomscroll within reach when you can't sleep. | ||
Use of bed for non-sleep Working / eating / arguing in bed weakens the ‘bed = sleep’ cue. |
Lowest-scoring factor
One change you'll make this week
Review date (1 week from today)