SLEEP QUALITY
QUIZ
Evaluate your sleep habits, duration, and environment with this comprehensive assessment. Get a personalized sleep quality score and actionable recommendations to improve your rest.
// SLEEP ASSESSMENT
0/101. On average, how many hours of sleep do you get per night?
2. How long does it typically take you to fall asleep?
3. How many times do you typically wake up during the night?
4. How refreshed do you feel when you wake up?
5. How consistent is your bedtime (including weekends)?
6. When do you typically stop using screens before bed?
7. When is your last caffeine intake of the day?
8. How would you describe your sleep environment?
9. How often do you feel excessively sleepy during the day?
10. How satisfied are you with your current sleep?
// YOUR SLEEP SCORE
Answer all questions to see your sleep quality assessment
SLEEP QUALITY SCORE
0 /100
CATEGORY SCORES
PERSONALIZED RECOMMENDATIONS
Key insight: Complete the quiz to see your personalized insight.
// SLEEP_SCIENCE
UNDERSTANDING SLEEP QUALITY
Sleep quality encompasses more than just duration. It includes how quickly you fall asleep, how continuously you sleep, how restorative your sleep is, and how you feel during the day.
COMPONENTS OF QUALITY SLEEP
- Sleep latency: Falling asleep within 15-20 minutes indicates healthy sleep pressure
- Sleep continuity: Minimal awakenings allow complete sleep cycles
- Sleep duration: 7-9 hours for most adults optimizes recovery
- Sleep timing: Consistency aligns with your circadian rhythm
- Sleep architecture: Proper proportions of light, deep, and REM sleep
SLEEP HYGIENE PRINCIPLES
- Consistent schedule: Same bed and wake times, even on weekends
- Light management: Bright light in morning, dim light in evening
- Temperature: Cool bedroom (60-67F / 15-19C)
- Caffeine cutoff: No caffeine 8+ hours before bed
- Screen limits: Reduce blue light 1-2 hours before bed
- Wind-down routine: Relaxing activities to signal sleep time
WHEN TO SEEK HELP
Consult a sleep specialist if you experience persistent insomnia, excessive daytime sleepiness, loud snoring with gasping, or restless legs that interfere with sleep.
TRACK YOUR PROGRESS WITH BODYOS
Take your health optimization to the next level. The BodyOS app lets you track all your metrics in one place, get personalized insights, and see your progress over time.
Disclaimer: This quiz provides general sleep quality assessment for educational purposes. It is not a diagnostic tool for sleep disorders. If you have persistent sleep problems, excessive daytime sleepiness, or symptoms like snoring and gasping, consult a healthcare provider or sleep specialist.