Sleep Quality Assessment

Answer a few questions about your sleep habits to receive personalized insights and recommendations for better rest.

Evaluate Your Sleep Health

This assessment takes approximately 3-5 minutes to complete. Your responses will help us provide tailored recommendations to improve your sleep quality.

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Sleep Duration

Sleep Quality

Daytime Functioning

Sleep Environment & Habits

Sleep Disorders Screening

Your Sleep Assessment Results

75
Sleep Score
Good Sleep Quality

Your sleep score indicates that your overall sleep health is good, though there are areas for improvement.

Key Areas for Improvement

Sleep Environment

Your sleep environment could be optimized for better sleep quality. Consider improvements to room darkness, temperature control, and noise reduction.

Screen Time

Using electronic devices close to bedtime may be interfering with your sleep. The blue light from screens suppresses melatonin production, making it harder to fall asleep.

Sleep Schedule Consistency

Your weekend sleep patterns differ significantly from weekdays, which can disrupt your circadian rhythm. Maintaining a more consistent sleep schedule throughout the week could improve your sleep quality.

Personalized Recommendations

Optimize Your Sleep Environment

Consider using blackout curtains to eliminate external light, maintaining a cool room temperature (65-68°F/18-20°C), and using a white noise machine or earplugs to reduce disruptive sounds.

Establish a Digital Sunset

Try to stop using electronic devices at least 1-2 hours before bedtime. If you must use them, consider using blue light filtering apps or glasses to minimize the impact on your melatonin production.

Maintain Consistent Sleep-Wake Times

Try to go to bed and wake up at similar times every day, including weekends. This will help regulate your circadian rhythm and improve sleep quality over time.

Limit Caffeine Consumption

Consider restricting caffeine intake to before noon. Caffeine has a half-life of 5-6 hours, meaning it can still affect your sleep even when consumed in the early afternoon.

Sleep Disorder Screening

Based on your responses, there are indications that you may benefit from discussing the following with a healthcare provider:

  • Potential Sleep Apnea: Your responses indicate some risk factors for sleep apnea. This is a serious sleep disorder where breathing repeatedly stops and starts during sleep. Common symptoms include loud snoring, gasping for air during sleep, and excessive daytime sleepiness.

Note: This is not a medical diagnosis. If you're concerned about these or other sleep symptoms, please consult with a healthcare provider for proper evaluation and advice.

Sleep Health Resources

Explore these additional resources to improve your sleep health and address specific sleep concerns.

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Sleep Science

Learn about the biology of sleep, sleep cycles, and how sleep affects your health.

Learn More
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Sleep Disorders

Information about common sleep disorders, their symptoms, and treatment options.

Learn More
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Sleep Calculator

Find your optimal bedtime or wake-up time based on sleep cycles.

Try Calculator

Calculate Your Optimal Sleep Schedule

Use our sleep cycle calculator to find the perfect bedtime or wake-up time based on your personal needs and sleep cycle patterns.

Try The Calculator