Understanding your natural sleep patterns helps us provide personalized lighting recommendations. This section establishes your baseline sleep-wake characteristics.
Full Name
Age
What is your chronotype (natural tendency)?
Early Bird (prefer early sleep/wake)
Night Owl (prefer late sleep/wake)
Intermediate (flexible)
Uncertain
Current average bedtime on weeknights
Current average wake time on weekdays
How many minutes does it typically take you to fall asleep?
Rate your overall sleep quality (1 = Very Poor, 10 = Excellent)
Do you notice seasonal changes in your sleep patterns?
Define your ideal sleep schedule. This helps us calculate the optimal timing for lighting adjustments to support your circadian rhythm.
Target Bedtime
Target Wake Time
Desired sleep duration (hours)
How important is achieving this target schedule for your health and productivity?
Not Important
Slightly Important
Moderately Important
Very Important
Extremely Important
What are the main obstacles preventing you from achieving your target sleep schedule?
For each room you spend time in during the 4 hours before your target bedtime, document your primary lighting setup. This data reveals patterns that may be disrupting your circadian rhythm.
Evening Lighting Audit (complete for each room used in the 4 hours before bed)
Room/Area | Primary Light Source | Dimmer Level (%) | Eye Strain Level (1-5 Scale) | Minutes to Fall Asleep | |
|---|---|---|---|---|---|
Living Room | 2700K Warm Lamp | 80 | 15 | ||
Bedside | Smartphone/Tablet Screen | 0 | 25 | ||
Home Office | 5000K Cool Overhead | 100 | 30 | ||
Digital screens emit significant blue light that suppresses melatonin production. This section assesses your exposure patterns.
How many hours do you spend looking at screens during the 3 hours before your target bedtime?
Which devices do you typically use in the evening? (select all that apply)
Smartphone
Tablet
Laptop/Computer
Television
E-reader
Gaming Console
Smart Watch
Do you use blue light filtering software or features (e.g., Night Shift, f.lux) on your devices?
When do you typically stop using screens before bed?
Less than 30 minutes before
30-60 minutes before
1-2 hours before
More than 2 hours before
I use screens until I turn off the lights
Do you have a television in your bedroom?
Do you keep your smartphone in your bedroom overnight?
If you wake up during the night, do you check your phone or other devices?
The timing of light exposure is critical for circadian rhythm alignment. This section maps your light exposure throughout the evening.
What time do you typically begin dimming lights in your home?
Do you have a specific 'lighting curfew' time after which all bright lights are turned off?
How many minutes before your target bedtime do you turn off all overhead lights?
Do you get exposure to natural daylight in the morning?
Do you spend time outdoors in the evening under natural twilight?
Assess how your current lighting environment may be affecting your sleep quality and daytime functioning.
Rate your difficulty falling asleep over the past two weeks (1 = No difficulty, 5 = Severe difficulty)
How many times do you typically wake up during the night?
Rate your morning grogginess upon waking (1 = Fully alert, 5 = Extremely groggy)
Rate your daytime fatigue level (1 = No fatigue, 5 = Severe fatigue)
Which eye strain symptoms do you experience in the evening? (select all that apply)
Dry eyes
Headaches
Blurred vision
Eye fatigue
Light sensitivity
None
Do you experience headaches that you suspect are related to evening lighting or screen use?
Rate how strongly you agree with the following statements about your sleep environment:
Strongly Disagree | Disagree | Neutral | Agree | Strongly Agree | |
|---|---|---|---|---|---|
My evening lighting helps me feel relaxed before bed | |||||
My bedroom is dark enough for quality sleep | |||||
I feel my lighting supports healthy sleep | |||||
I notice sleep improves when I reduce evening light |
Understanding what strategies you're already using helps us identify gaps and reinforce effective habits.
Do you use blue-light blocking glasses in the evening?
Do you use blackout curtains or shades in your bedroom?
Do you use a sleep mask?
Do you currently use smart lighting bulbs or systems?
What lighting changes have you tried in the past to improve sleep? What were the results?
Your ability to control lighting affects which recommendations are feasible. This section assesses your home's technical capabilities.
Can you adjust the color temperature of your lights (e.g., from cool white to warm white)?
Do your main lights have dimmer switches installed?
What type of home automation system do you have?
None
Basic smart bulbs (Philips Hue, LIFX)
Smart switches (Lutron, TP-Link)
Full home automation (SmartThings, Home Assistant)
Voice assistants only (Alexa, Google Home)
Which automation capabilities interest you for circadian lighting? (select all that apply)
Automatic dimming schedule
Sunset simulation
Gradual wake-up lighting
Motion-activated night lights
Remote app control
Voice commands
Help us prioritize recommendations based on your preferences and constraints.
Rank these potential improvements by priority for your situation:
Install warmer bulbs in evening areas | |
Add dimmer switches | |
Set up automated lighting schedules | |
Reduce screen time before bed | |
Use blue-light blocking glasses | |
Improve bedroom darkness | |
Increase morning light exposure |
What is your approximate budget for lighting improvements over the next 6 months?
How soon would you like to implement changes?
Immediately (this week)
Soon (within a month)
Gradually (over 3 months)
Long-term plan (6+ months)
Just researching for now
Any additional concerns, questions, or specific lighting challenges you'd like us to address?