How healthy are your sleep habits really? Answer 5 honest questions and get a personalized score with actionable tips to improve tonight.
What happens with screens before bed?
Be honest — phones, tablets, laptops, TV all count.
1 of 5
How consistent is your sleep schedule?
Think about both weekdays and weekends.
2 of 5
Describe your bedroom environment.
Think about light, temperature, and noise.
3 of 5
What's your caffeine and alcohol situation?
Both affect sleep quality more than most people realize.
4 of 5
How do you wind down before sleep?
The 30-60 minutes before you actually try to fall asleep.
5 of 5
Your Sleep Hygiene Score
Sleep Hygiene Pro
9/10 — You're doing almost everything right
Top 10% of Sleepers
Your habits are dialed in. Consistent schedule, optimized environment, and a real wind-down routine put you ahead of 90% of adults. The only thing left? Making sure your mattress and sleep position are supporting what your habits have built.
Keep It Up
Your consistency is your superpower — protect it
Consider upgrading your mattress every 8-10 years
Zero-gravity positioning can elevate already-good sleep
A sleep tracker can help you fine-tune further
Share your routine with your partner — habits are contagious
7/10 — Good foundation, small tweaks will make a big difference
Above Average
You're doing a lot right, but there are a few areas where small changes could significantly improve your sleep quality. Most people in this range see the biggest gains from environment and schedule consistency improvements.
Quick Wins for You
Set a firm screen cutoff 30 min before bed
Keep your bedroom at 65-68°F for optimal sleep
Try keeping your weekend schedule within 1 hour of weekdays
Head elevation can reduce nighttime congestion and reflux
Under-bed lighting beats overhead lights for bathroom trips
An adjustable base lets you find your perfect position
You're not alone — most adults score in this range. The good news is that sleep hygiene is entirely fixable. The changes that make the biggest impact are usually the simplest: consistent bedtime, darker room, and a real wind-down routine.
Start Here
Pick a bedtime and stick to it for 2 weeks — even weekends
Move your phone charger out of arm's reach
Cut caffeine by 2 PM — this alone changes everything
Blackout curtains or a sleep mask — light is your enemy
Try zero-gravity sleeping — it reduces back pain and reflux
An adjustable bed makes good habits easier to stick to
Your current habits are significantly undermining your sleep quality. But here's the upside: you have the most to gain. People who score in this range and make even 2-3 changes often report dramatically better sleep within two weeks.
Your Sleep Reset Plan
Start with ONE change: set a consistent bedtime tonight
Screens off 30 minutes before bed — use this as your first goal
Switch to decaf after lunch for one week and notice the difference
Make your bedroom ONLY for sleep — no work, no TV
An adjustable bed with zero gravity can help even poor sleepers
Take our bundle quiz — we'll match you with the right setup
