Sleep Quality Score

Free Sleep Assessment

How Well Are You Actually Sleeping?

10 questions. 60 seconds. Find out what's really happening while you sleep.

This assessment is for informational purposes only and does not constitute medical advice, diagnosis, or treatment. If you have concerns about your sleep health, please consult a qualified physician.

Question 1 of 10 0%

Question 1 of 10

How long does it typically take to fall asleep?

Under 15 minutes — out almost immediately

15–30 minutes

30–60 minutes — takes a while to wind down

Over 60 minutes — mind races, can't switch off

Question 2 of 10

How many times do you wake up during the night?

Rarely — sleep straight through

Once most nights

2–3 times

4 or more times — frequently disrupted

Question 3 of 10

How rested do you feel when the alarm goes off?

Refreshed and ready to go

Takes a while to feel fully awake

Tired most mornings regardless of how long I slept

Exhausted every single morning — sleep feels pointless

Question 4 of 10

How many hours of sleep do you get on an average night?

7–9 hours

6–7 hours

5–6 hours

Under 5 hours — running on empty

Question 5 of 10

How dependent are you on caffeine to get through the day?

One coffee — could skip it if needed

2–3 cups daily to feel functional

Heavy use — caffeine throughout the entire day

Cannot function without it — first thing every morning

Question 6 of 10

How is your mood, focus, and mental sharpness during the day?

Sharp, focused, and positive

Occasional brain fog or irritability

Frequently foggy, forgetful, or short-tempered

Mood and focus are noticeably suffering every day

Question 7 of 10

Has a partner, roommate, or family member ever complained about your sleep?

No — never had a complaint

Mentioned snoring or restlessness occasionally

Regular complaints about snoring or noise

Partner sleeps in another room because of it

Question 8 of 10

Do you use screens within an hour of going to bed?

No — screens off at least an hour before bed

Occasionally scroll or watch something

Most nights — phone or TV until I fall asleep

Always — phone is the last thing I see every night

Question 9 of 10

Do you ever wake up too early and struggle to fall back asleep?

No — sleep until the alarm goes off

Occasionally — can usually fall back asleep

Often wake early and lie awake for an hour or more

Almost every day — can't fall back asleep no matter what

Question 10 of 10

Overall, how would you rate the quality of sleep over the past month?

Very good — satisfied with sleep most nights

Fairly good — minor problems here and there

Fairly bad — sleep is a regular source of frustration

Very bad — poor sleep is affecting everything

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This assessment is for informational purposes only and does not constitute medical advice, diagnosis, or treatment. If you have concerns about your sleep health, please consult a qualified physician.

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