Use this checklist to evaluate and improve your bedroom for sleep comfort. You don't need to address everything at once—start with the areas that seem most relevant to your situation.
Light
See our light guide →
- Windows have curtains or blinds that effectively block outside light
- No gaps around curtain edges that let light in
- LED indicator lights on electronics are covered or turned away
- Clock displays are dim or turned away from bed
- Light from under the door is blocked (if applicable)
- Night light (if used) is dim and red/orange rather than bright white
- Phone is either out of bedroom or face-down when charging
- Sleep mask available as backup option
Noise
See our noise guide →
- Main noise sources are identified
- Soft furnishings (rugs, curtains) help absorb sound
- Gaps around doors are sealed if hallway noise is an issue
- White noise machine or fan available if needed
- Earplugs available as backup
- Devices set to silent or do-not-disturb mode at night
- Shared wall issues addressed if possible (furniture, conversation with neighbor)
Temperature
See our temperature guide →
- Bedroom temperature set appropriately (generally 65-68°F / 18-20°C)
- Bedding weight appropriate for season
- Fan available for cooling if needed
- Extra blanket available for added warmth
- Windows can be opened for ventilation when weather permits
- Curtains help with temperature (blocking sun in summer, insulating in winter)
- Personal temperature solutions available (cooling pillow, heated blanket, etc.)
Bed and Bedding
See our bedding guide →
- Mattress is comfortable and supportive (not sagging or worn)
- Pillow provides appropriate support for your sleeping position
- Pillow is not overdue for replacement
- Sheets are clean and comfortable material
- Blankets/comforter appropriate for current weather
- Bed is accessible from preferred side(s)
- Mattress protector used (if desired)
Room Setup
See our setup guide →
- Bed positioned away from drafts and noise sources
- Bedroom primarily used for sleep (not office, gym, storage)
- Room is reasonably clutter-free
- Surfaces (nightstand, dresser) are mostly clear
- Necessary items within reach from bed (water, phone if needed)
- Path to bathroom is clear for nighttime trips
- Light switches accessible from both door and bed
Electronics
- TV removed from bedroom, or sleep timer used if it stays
- Phone charges outside bedroom, or at least across the room
- Notifications silenced during sleep hours
- LED lights on devices covered
- Computer/laptop not visible from bed (if possible)
- Screen time reduced before bed
Evening Routine
See our routine guide →
- Consistent bedtime most nights
- Lights dimmed 1-2 hours before bed
- Wind-down activities established
- Bedroom prepared before you need to sleep
- Screen brightness reduced in evening
- Stimulating activities avoided close to bedtime
How to Use This Checklist
Don't try to change everything at once. Review each section and identify 2-3 items that seem most relevant to your current situation. Address those first, then return to the checklist later to work on additional items. Small improvements add up over time.