Test Your Sleep Habits with Our Sleep Questionnaire

Note down your answers on a piece of paper for reference. For example: 1 a), 2 c), 3 a) and so on. This will help you with the evaluation at the end and you won’t have to go back to each question to try and remember. If you’re unsure with some question, just give your best honest guess.

Regardless of which sleep category you fall into, there’s always something you can improve. If you identify some areas where you want to improve, you can check out our series about how to improve your sleep to get some tips.

How many hours do you sleep each day?

1. a) More than 8 hours
2. b) 7-8 hours
3. c) 6-7 hours
4. d) Less than 6 hours

How long does it usually take you to fall asleep?

2. a) Almost immediately
3. b) Within 10-20 minutes
4. c) It takes more than 20 minutes

Do you wake up to an alarm?

3. a) No
4. b) Yes, every day
5. c) Yes, except on weekends

Do you wake up at the same time every day, including weekends?

4. a) Yes, including the weekends
5. b) Yes, except on weekends
6. c) No, it’s random

Do you go to sleep at the same time every day, including weekends?

5. a) Yes, including the weekends
6. b) Yes, except on weekends
7. c) No, it’s random

Do you wake up throughout the night?

6. a) Almost never
7. b) Sometimes but I fall asleep very quickly
8. c) Sometimes and it can be hard to fall back asleep

Do you take naps during the day?

7. a) No
8. b) Regularly
9. c) Sometimes when I have to

How physically active are you?

8. a) 4 or more training sessions during the week
9. b) 2-3 training sessions during the week
10. c) 1 or less training session per week

Do you smoke? How often? (Any nicotine products)

9. a) I don’t smoke
10. b) Occasionally
11. c) Daily

How long before going to sleep do you last drink coffee or caffeinated beverages?

10. a) I don’t drink coffee or caffeinated beverages
11. b) More than 8 hours before sleep
12. c) 3-5 hours before sleep
13. d) 1-2 hours before sleep

How long before going to sleep do you consume alcohol?

11. a) I don’t drink alcohol
12. b) More than 8 hours before sleep
13. c) 3-5 hours before sleep
14. d) 1-2 hours before sleep

How do you regulate the temperature in your bedroom?

12. a) Thermostat
13. b) Opening a window
14. c) I don’t regulate it

What’s the temperature of your bedroom when you go to sleep?

13. a) 17°C or less
14. b) Approximately 18-19°C
15. c) Approximately 20-21°C
16. d) More than 22°C

Do you sleep in a quiet environment?

14. a) Yes, I only hear sounds of nature
15. b) Mostly quiet but sometimes there are noise spikes from the street or neighbours
16. c) There’s a lot of city noise but I’m used to it

Is your bedroom completely dark when you go to sleep?

15. a) Yes, I have blackout curtains
16. b) Mostly, but it’s not complete darkness
17. c) I like a small night light

Do you limit light exposure in the evening?

16. a) Yes, I avoid sources of bright cool light after sunset and only use warm lighting
17. b) I use blue light blocking glasses or settings on my phone and PC 1-2 hours before bed
18. d) No, I just turn off the light when I go to bed

How many hours before going to sleep do you have your last meal?

17. a) 2-3 hours
18. b) 1-2 hours
19. c) I sometimes have a snack less than 1 hour before bed
20. d) I often eat right before going to bed

How long before going to sleep do you use your phone/PC/TV?

18. a) 2-3 hours
19. b) 1 hour
20. c) Less than 1 hour
21. d) I fall asleep with my phone in hand

What do you do in situations when you can’t fall asleep?

19. a) I have a ritual I use to help me fall asleep
20. b) I change location and come back to bed when I feel sleepier
21. c) Nothing, just wait until I fall asleep
22. d) I look at my phone, go grab a snack, or take a sleeping pill

Do you get outdoor light exposure in the morning?

20. a) Yes, within 30 minutes of waking up I spend at least 10 minutes outdoors
21. b) Yes, I usually spend a few minutes outside before noon
22. c) I open my windows in the morning and spend time close to them
23. d) No, I typically stay inside with only artificial lights before noon

To find out where you stand with your sleep habits, use the following formula. You get 3 points for every time you answered a), 2 points for b), 1 point for s), and 0 points for d). The maximum you can get is 60 points. Add your points and check out the sleep categories below.

Superior Sleepers: Your Zzz’s get A+’s (40-60 points)

Congratulations on achieving a score that places you among the best sleepers! Your dedication to maintaining healthy sleep practices is commendable and plays a crucial role in your overall well-being. By consistently prioritizing good sleep hygiene, you’re setting yourself up for better physical health, mental clarity, and emotional balance. Keep up the great work, and remember that even small adjustments in your routine can lead to even greater sleep quality.

Promising Resters: Fine-tuning sleep hygiene (20-40 points)

You’re doing a lot of things right when it comes to your sleep habits! It’s clear you’ve put effort into establishing routines that support restful sleep. However, there’s room for improvement. Start with areas where you’ve answered with c) or d). Don’t try to take them all on at once. Choose one that you are most confident you can maintain. Small, consistent changes can significantly enhance your sleep quality over time.

Aspiring Dreamers: Charting the path to better sleep (<20 points)

Navigating the complexities of modern life can make achieving restful sleep a challenge, so don’t be discouraged with your score. Start by looking the areas where you’ve selected c) or d) as answers, and choose one or two to focus on improving. Select those that you’re confident you can maintain. It’s important to set yourself up for success, that will motivate you to keep going. Remember, the journey to better sleep is a marathon, not a sprint.