Answer 8 questions about your bedroom. Rick scores your environment. Dr. Chen gives her evidence-based priority fixes in order of actual impact — not cost.
"The bedroom is a system. Each variable has a coefficient. I have measured mine. Tonight, we measure yours." — Rick
1. What is your bedroom temperature at night?
The research consensus is 60–67°F (15.5–19.4°C) for optimal sleep. Most people run 4–6°F too warm.
Above 74°F — noticeably warm
70–74°F
67–70°F
60–67°F (target range)
Below 60°F — cold
2. How dark is your bedroom when you sleep?
Even low-level light through eyelids suppresses melatonin production.
Significant light — streetlights, hall light, TV standby
Some light — thin curtains, device LEDs
Mostly dark — minor light sources remain
Full blackout — can't see your hand in front of your face
3. What is the noise situation in your bedroom?
Intermittent noise is more disruptive than consistent noise — even if you don't fully wake.
Regular disruptions — traffic, partner snoring, street noise
Occasional noise — periodic disturbances
White noise or fan — consistent masking sound
Quiet with white noise machine or earplugs
Near-silent, consistently
4. How old is your mattress and how does it feel?
The average mattress lifespan is 7–10 years. Comfort matters — but so does support.
Over 10 years old — noticeably sagging or uncomfortable
7–10 years — showing wear, some discomfort
3–7 years — comfortable, no major issues
Under 3 years — still feels supportive
Recently replaced, specifically matched to my sleep position
5. How well does your bedding regulate your temperature overnight?
Waking up sweating — or shivering at 3am — is a bedding problem before it is a thermostat problem.
I regularly wake up sweating or too cold
Temperature fluctuates — sometimes fine, sometimes not
Generally comfortable but occasional issues
Consistently comfortable all night
6. What electronics are in your bedroom while you sleep?
Phones within reach increase sleep disruption even when silenced — the proximity creates low-level alertness.
TV on in background, phone on nightstand, notifications on
Phone on nightstand, notifications silenced
Phone in room but away from bed, TV off
Phone charges outside bedroom
No devices in bedroom
7. How is the air quality and ventilation in your bedroom?
CO2 buildup in a closed bedroom overnight measurably impairs sleep quality and morning cognition.
Windows always closed, no circulation, can feel stuffiness
Occasionally ventilated, no dedicated air management
Ceiling fan or window cracked — some circulation
Air purifier or regular ventilation routine
Air purifier + CO2-aware ventilation or HEPA filter
8. What do you use your bed for besides sleeping?
Sleep stimulus control is one of the highest-evidence behavioral interventions. The bed needs to mean sleep.
Work, eating, watching TV, doomscrolling — it's my everything zone
Occasionally work or watch TV in bed
Mostly sleep — sometimes read or scroll before bed
Sleep and sex only — strict stimulus control
0/100
Environment Score Breakdown
Dr. Chen's Priority Fix List
Ranked by evidence weight, not cost. The free fixes come first.
Rick's Sleep Environment Checklist
Rick will send you the full 12-point environment audit checklist with his exact product specs — the ones Dr. Chen will acknowledge are "proportionate."