Enter your variables. Get your score. See what's dragging it down. Rick's optimistic recommendation. Dr. Chen's honest counter-recommendation. Both included.
"The data is in. The score is meaningful. Tonight will be different." — Rick
Average hours you sleep per night
Honest average. Not the nights you get 8.
Under 5h
5–6h
6–7h
7–8h
8+ hours
Time to fall asleep (sleep onset)
Over 45 min
30–45 min
15–30 min
Under 15 min
How often do you wake during the night?
Multiple times, can't get back to sleep
2-3 times, usually get back to sleep
Once or twice
Rarely
Room temperature
Above 72°F (too warm)
68–72°F
60–67°F (optimal)
Below 60°F (too cold)
Light in your bedroom
Significant light intrusion
Some light
Dark but not blackout
Full blackout curtains
Screens in the hour before bed
Heavy phone/TV use until sleep
Some screens with blue light
Limited screens or blue light glasses
Screen-free hour before bed
Caffeine
Coffee after 4pm
Last caffeine 2–4pm
Last caffeine by noon
Caffeine before 11am only
Sleep tracking
No tracking
Basic sleep app on phone
Dedicated tracker (Oura, Whoop, Garmin)
Sleep tracker + I review the data consistently
0/100
Score Breakdown
Rick's Top Pick + Dr. Chen's Counter
Rick's recommendation addresses the biggest gap in your score. Dr. Chen's counter addresses what Rick is avoiding admitting.
Rick's Tip
Rick will email you your score breakdown with the specific protocol changes that address your worst variables.