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| Priority | Window | Focus target | Why now | First move | Protect alongside | Effort | Copy |
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| No major hygiene gaps surfaced. Keep your current anchors steady and retest if sleep changes. | |||||||
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Sleep hygiene is the collection of everyday habits and environmental cues that either help sleep arrive more easily or quietly work against it. The trouble is usually cumulative rather than dramatic. Late caffeine, bedtime alcohol, bright screens, drifting bedtimes, noisy rooms, clock checking, and weak morning light can each add a little friction until the overall routine becomes harder to recover from. This checker turns those patterns into a ranked friction map so the next change is easier to choose.
The package scores ten routine factors across four categories: stimulants, schedule, arousal, and environment. It then converts those answers into a normalized composite score, a friction band, an urgency band, a top-gap label, a quick-win list, a prioritized action queue, and a short two-week sprint plan. That makes it more useful than a generic checklist because it does not stop at “good” versus “bad.” It tries to show which factor is doing the most damage inside the routine you actually entered.
A practical use case is someone who feels they are doing many things “mostly right” but still sleep poorly. They can load a baseline preset, adjust the factors to match real behavior, and quickly see whether the burden is coming more from stimulant timing, schedule inconsistency, hyperarousal habits, or the bedroom itself. The result is not a diagnosis of insomnia. It is a structured routine audit that makes the next experiment more concrete.
The outputs are designed for follow-through rather than curiosity alone. The findings table ranks every factor by weighted score. The action queue limits the top changes so you do not try to fix ten habits at once. The gap map chart provides a quick visual of the heaviest friction points, and the JSON or document exports make it easy to keep a snapshot for a later re-check.
That boundary matters. A high friction score does not prove a sleep disorder, and a low score does not rule one out. Persistent insomnia, breathing pauses, loud snoring, restless legs, severe daytime sleepiness, or other safety-relevant symptoms still need evaluation beyond routine hygiene. This tool is best used to clean up habit and environment patterns, not to replace clinical assessment.
Start with an honest baseline instead of the version of the routine you intend to follow next week. The preset selector exists to speed up that first pass. Balanced baseline loads middling habits, high-friction loads several common problem patterns at once, and optimized loads a cleaner routine. In real use, those presets are just starting points. The useful run is the one that reflects what actually happens in the evening, overnight, and the first hour after waking.
The four category weights decide how strongly different classes of habits influence the ranking. Stimulant weight covers caffeine and alcohol timing. Schedule weight covers consistency, naps, and morning light. Arousal weight covers screens, clock checking, and bed association. Environment weight covers bedroom quality and exercise timing. If you know one domain dominates your sleep problem, weighting lets the action queue reflect that instead of forcing every category to matter equally.
The summary badges are best read in sequence. Friction band tells you how heavy the overall routine drag looks. Urgency band tells you how assertive the reset probably needs to be. Top gap names the single highest weighted factor. Quick wins tells you how many items cross the action threshold. The pass, warn, and fail counts then show whether the profile is concentrated in a few heavy problems or spread across many smaller ones.
Use Gap Findings when you want to understand the score. Use Action Queue when you want to act on it. The findings table shows category, status, raw score, weighted score, effort, expected impact horizon, and recommendation text for every factor. The queue trims that list to the top focus items so you can choose a few changes, apply them consistently, and retest rather than trying to overhaul the whole routine in one night.
The sprint plan helps with sequencing. Low-effort changes like hiding a clock or increasing morning light can happen early. Harder changes like tightening bedtime consistency or rebuilding bed-sleep association often need several days of repetition before they feel normal. The package is strongest when you use it to stage changes, not just to label your current routine.
Every factor in the checker is mapped to a raw score of 0, 1, or 2. Lower values mean less friction. Higher values mean more friction. That raw score is multiplied by the weight assigned to the factor’s category, creating a weighted score for each row. The package sorts rows by weighted score, ranks them, and uses that ranking as the basis for the top-gap label, the quick wins, and the action queue.
Here, r is the raw factor score, c is the category weight, w is the weighted factor score, S is the normalized composite score, and U is the urgency index. The normalized score becomes the friction band: below 20 is Low friction, below 40 is Mild friction, below 60 is Moderate friction, and anything higher is High friction. The urgency index becomes Monitor, Prioritize, or Intensive reset at thresholds below 35, below 65, and 65 or above.
Quick wins are not a separate hidden model. The package filters the ranked findings to rows with weighted score at least 1, then takes only the first max_focus_items rows, where focus count is constrained to 2 through 6. The recommendation queue is built from that slice, adding a priority number, effort label, expected-by day, and copy-friendly summary text. The sprint plan then batches the current quick wins into short phases across a 14-day window.
The chart and export surfaces come from the same findings array. Gap Findings exports the full ranked table as CSV or DOCX. Action Queue exports only the top recommendation rows. The Sleep Hygiene Gap Map charts weighted scores by factor label and can be exported as PNG, WebP, JPEG, or CSV. The JSON export captures settings, summary bands, findings, quick wins, the action queue, and the sprint plan in one record.
| Category | Factors | Typical action theme |
|---|---|---|
| Stimulants | Caffeine timing, alcohol timing | Move stimulating or sedating substances farther from bedtime |
| Schedule | Schedule consistency, nap pattern, morning light | Strengthen circadian timing and protect sleep drive |
| Arousal | Evening screens, clock checking, bed association | Reduce cognitive activation and rebuild bed-sleep cues |
| Environment | Bedroom quality, exercise timing | Improve the room and evening timing around sleep |
| Preset | What the package loads | Best use |
|---|---|---|
| Balanced baseline | Middling values across most factors | Quick starting point before realistic editing |
| High-friction pattern | Late stimulants, heavy screens, poor consistency, and weak sleep cues | Stress-testing the scoring model or mapping a difficult routine |
| Optimized routine | Earlier caffeine cutoff, stronger schedule, better bedroom setup, and sleep-only bed use | Comparing current behavior against a cleaner target routine |
| Custom | User-selected factor values | Accurate self-audit of a real routine |
A high friction score means the package sees more routine drag relative to its weighted model, not that you automatically have insomnia. A concentrated profile with one or two heavy findings often points to a narrow, practical intervention target. A broader moderate profile usually means several smaller habits are adding up.
Urgency band combines failures, warnings, and the overall score. It is a prioritization signal rather than a danger alarm. Monitor suggests the routine is relatively stable. Prioritize suggests a handful of habits deserve active cleanup. Intensive reset means the current routine is loaded enough that a more deliberate reset plan is probably reasonable.
The most useful output is usually the top recommendation queue, not the absolute score. If the same factor stays near the top after honest retesting, that is stronger evidence that it deserves attention than any one-night result spike.
A user selects the high-friction preset, then adjusts alcohol timing to match real life. The package typically ranks stimulant timing, screens, and schedule consistency near the top. That is useful because it turns a vague “my evenings are messy” feeling into a concrete change order.
Another user has early caffeine, little clock checking, and a stable schedule, but the bedroom is too warm and noisy. The total score may stay in the mild range while bedroom quality becomes the top gap. That is exactly the sort of narrow finding the checker handles well.
A person has several warnings and two outright fails. They keep the default focus count at three and export the action queue. The sprint plan spreads those changes across short phases so the first week addresses easier wins before the harder schedule work is introduced.
No. It only means the package sees more behavior and environment friction in the routine you entered.
They let you decide which domain should influence the ranking more strongly when one class of habits is clearly driving the problem.
Usually no. The action queue is intentionally capped so you can test a few changes consistently instead of trying to reset everything in one night.
If sleep problems are persistent, severe, or paired with snoring, breathing pauses, restless legs, or daytime safety issues, clinical evaluation matters more than routine scoring.