{"id":195257,"date":"2026-01-08T15:36:37","date_gmt":"2026-01-08T15:36:37","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=195257"},"modified":"2026-01-08T15:36:37","modified_gmt":"2026-01-08T15:36:37","slug":"test-your-sleep-habits-with-our-sleep-questionnaire","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2026\/01\/08\/test-your-sleep-habits-with-our-sleep-questionnaire\/","title":{"rendered":"Test Your Sleep Habits with Our Sleep Questionnaire"},"content":{"rendered":"

Are you curious where you stand with your sleep hygiene? Answer the following 20 questions honestly and find out whether you\u2019re a Superior Sleeper or Aspiring Dreamer. Regardless of your score, it\u2019s sure to make you think more about your sleep habits. Even that can be the enough to get you to sleep better over time.<\/strong><\/p>\n

<\/p>\n

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\u2019t have to go back to each question to try and remember. If you\u2019re unsure with some question, just give your best honest guess.<\/p>\n

Regardless of which sleep category you fall into, there\u2019s 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<\/a> to get some tips.<\/p>\n

How many hours do you sleep each day?<\/strong><\/p>\n

    \n
  1. a) More than 8 hours<\/li>\n
  2. b) 7-8 hours<\/li>\n
  3. c) 6-7 hours<\/li>\n
  4. d) Less than 6 hours<\/li>\n<\/ol>\n

    How long does it usually take you to fall asleep?<\/strong><\/p>\n

      \n
    1. a) Almost immediately<\/li>\n
    2. b) Within 10-20 minutes<\/li>\n
    3. c) It takes more than 20 minutes<\/li>\n<\/ol>\n

      Do you wake up to an alarm?<\/strong><\/p>\n

        \n
      1. a) No<\/li>\n
      2. b) Yes, every day<\/li>\n
      3. c) Yes, except on weekends<\/li>\n<\/ol>\n

        Do you wake up at the same time every day, including weekends?<\/strong><\/p>\n

          \n
        1. a) Yes, including the weekends<\/li>\n
        2. b) Yes, except on weekends<\/li>\n
        3. c) No, it\u2019s random<\/li>\n<\/ol>\n

          Do you go to sleep at the same time every day, including weekends?<\/strong><\/p>\n

            \n
          1. a) Yes, including the weekends<\/li>\n
          2. b) Yes, except on weekends<\/li>\n
          3. c) No, it\u2019s random<\/li>\n<\/ol>\n

            Do you wake up throughout the night?<\/strong><\/p>\n

              \n
            1. a) Almost never<\/li>\n
            2. b) Sometimes but I fall asleep very quickly<\/li>\n
            3. c) Sometimes and it can be hard to fall back asleep<\/li>\n<\/ol>\n

              Do you take naps during the day?<\/strong><\/p>\n

                \n
              1. a) No<\/li>\n
              2. b) Regularly<\/li>\n
              3. c) Sometimes when I have to<\/li>\n<\/ol>\n

                How physically active are you?<\/strong><\/p>\n

                  \n
                1. a) 4 or more training sessions during the week<\/li>\n
                2. b) 2-3 training sessions during the week<\/li>\n
                3. c) 1 or less training session per week<\/li>\n<\/ol>\n

                  Do you smoke? How often? (Any nicotine products)<\/strong><\/p>\n

                    \n
                  1. a) I don’t smoke<\/li>\n
                  2. b) Occasionally<\/li>\n
                  3. c) Daily<\/li>\n<\/ol>\n

                    How long before going to sleep do you last drink coffee or caffeinated beverages?<\/strong><\/p>\n

                      \n
                    1. a) I don’t drink coffee or caffeinated beverages<\/li>\n
                    2. b) More than 8 hours before sleep<\/li>\n
                    3. c) 3-5 hours before sleep<\/li>\n
                    4. d) 1-2 hours before sleep<\/li>\n<\/ol>\n

                      How long before going to sleep do you consume alcohol?<\/strong><\/p>\n

                        \n
                      1. a) I don\u2019t drink alcohol<\/li>\n
                      2. b) More than 8 hours before sleep<\/li>\n
                      3. c) 3-5 hours before sleep<\/li>\n
                      4. d) 1-2 hours before sleep<\/li>\n<\/ol>\n

                        How do you regulate the temperature in your bedroom?<\/strong><\/p>\n

                          \n
                        1. a) Thermostat<\/li>\n
                        2. b) Opening a window<\/li>\n
                        3. c) I don’t regulate it<\/li>\n<\/ol>\n

                          What\u2019s the temperature of your bedroom when you go to sleep?<\/strong><\/p>\n

                            \n
                          1. a) 17\u00b0C or less<\/li>\n
                          2. b) Approximately 18-19\u00b0C<\/li>\n
                          3. c) Approximately 20-21\u00b0C<\/li>\n
                          4. d) More than 22\u00b0C<\/li>\n<\/ol>\n

                            Do you sleep in a quiet environment?<\/strong><\/p>\n

                              \n
                            1. a) Yes, I only hear sounds of nature<\/li>\n
                            2. b) Mostly quiet but sometimes there are noise spikes from the street or neighbours<\/li>\n
                            3. c) There\u2019s a lot of city noise but I\u2019m used to it<\/li>\n<\/ol>\n

                              Is your bedroom completely dark when you go to sleep?<\/strong><\/p>\n

                                \n
                              1. a) Yes, I have blackout curtains<\/li>\n
                              2. b) Mostly, but it\u2019s not complete darkness<\/li>\n
                              3. c) I like a small night light<\/li>\n<\/ol>\n

                                Do you limit light exposure in the evening?<\/strong><\/p>\n

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

                                  How many hours before going to sleep do you have your last meal?<\/strong><\/p>\n

                                    \n
                                  1. a) 2-3 hours<\/li>\n
                                  2. b) 1-2 hours<\/li>\n
                                  3. c) I sometimes have a snack less than 1 hour before bed<\/li>\n
                                  4. d) I often eat right before going to bed<\/li>\n<\/ol>\n

                                    How long before going to sleep do you use your phone\/PC\/TV?<\/strong><\/p>\n

                                      \n
                                    1. a) 2-3 hours<\/li>\n
                                    2. b) 1 hour<\/li>\n
                                    3. c) Less than 1 hour<\/li>\n
                                    4. d) I fall asleep with my phone in hand<\/li>\n<\/ol>\n

                                      What do you do in situations when you can’t fall asleep?<\/strong><\/p>\n

                                        \n
                                      1. a) I have a ritual I use to help me fall asleep<\/li>\n
                                      2. b) I change location and come back to bed when I feel sleepier<\/li>\n
                                      3. c) Nothing, just wait until I fall asleep<\/li>\n
                                      4. d) I look at my phone, go grab a snack, or take a sleeping pill<\/li>\n<\/ol>\n

                                        Do you get outdoor light exposure in the morning?<\/strong><\/p>\n

                                          \n
                                        1. a) Yes, within 30 minutes of waking up I spend at least 10 minutes outdoors<\/li>\n
                                        2. b) Yes, I usually spend a few minutes outside before noon<\/li>\n
                                        3. c) I open my windows in the morning and spend time close to them<\/li>\n
                                        4. d) No, I typically stay inside with only artificial lights before noon<\/li>\n<\/ol>\n

                                          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.<\/p>\n

                                          Superior Sleepers: Your Zzz’s get A+’s (40-60 points)<\/strong><\/h2>\n

                                          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.<\/p>\n

                                          Promising Resters: Fine-tuning sleep hygiene (20-40 points)<\/strong><\/h2>\n

                                          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\u2019t 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.<\/p>\n

                                          Aspiring Dreamers: Charting the path to better sleep (<20 points)<\/strong><\/h2>\n

                                          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\u2019re confident you can maintain. It\u2019s 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.<\/p>\n","protected":false},"excerpt":{"rendered":"

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