Evaluate your sleep health and get personalized improvement strategies
Quality sleep is essential for physical health, mental wellbeing, and cognitive function. This assessment evaluates your sleep duration, efficiency, quality, and habits based on validated sleep research.
On average, how many hours of actual sleep do you get per night?
How long does it usually take you to fall asleep?
How often do you wake up in the middle of the night or early morning?
What percentage of time in bed are you actually asleep?
How would you rate your overall sleep quality?
How often do you feel rested when you wake up?
How alert and energized do you feel during the day?
How often does poor sleep affect your daily activities?
How motivated are you to get things done during the day?
How comfortable is your sleep environment (temperature, noise, light)?
How consistent is your sleep schedule (same bedtime/wake time)?
How well do you avoid screens before bedtime?
How often do you use caffeine or alcohol close to bedtime?
How relaxed do you feel at bedtime?
How satisfied are you with your current sleep patterns?
This assessment is based on principles from the Pittsburgh Sleep Quality Index (PSQI), a widely used clinical tool for evaluating sleep quality. It examines multiple dimensions of sleep health including duration, efficiency, latency, disturbances, and daytime consequences.
Why sleep quality matters: Poor sleep is linked to numerous health issues including cardiovascular disease, diabetes, obesity, depression, and cognitive decline. Quality sleep is essential for memory consolidation, emotional regulation, immune function, and overall health.
The 3-2-1 Rule: 3 hours before bed - no large meals, 2 hours before bed - no work or stressful activities, 1 hour before bed - no screens (phones, tablets, TV).
Disclaimer: This tool is for educational purposes and general wellness. It is not a diagnostic instrument for sleep disorders. If you have persistent sleep problems, please consult a healthcare provider or sleep specialist.