Sleep Quality Test
Take our comprehensive sleep quality assessment to understand your sleep patterns and get personalized recommendations for better rest.
Sleep Quality Test
Answer 8 questions to assess your sleep quality and get personalized recommendations
How many hours do you typically sleep per night?
Why is Sleep Important?
Quality sleep is essential for physical health, mental well-being, and cognitive function. During sleep, your body repairs tissues, consolidates memories, and regulates hormones.
Chronic sleep deprivation is linked to obesity, diabetes, heart disease, depression, and weakened immune function.
Sleep Cycle Stages
- N1Light sleep transition (5-10 minutes)
- N2Light sleep, body temperature drops
- N3Deep sleep, physical restoration
- REMRapid Eye Movement, dreams, memory consolidation
Complete Sleep Hygiene Guide
🛏️ Bedroom Environment
- •Keep room temperature between 60-67°F (15-19°C)
- •Use blackout curtains or eye mask for darkness
- •Minimize noise with earplugs or white noise
- •Invest in a comfortable mattress and pillows
- •Remove electronics and screens from bedroom
Sleep Schedule
- •Go to bed and wake up at the same time daily
- •Aim for 7-9 hours of sleep per night
- •Avoid sleeping in on weekends
- •Limit naps to 20-30 minutes before 3 PM
- •Get natural sunlight exposure during the day
Diet & Substances
- •Avoid caffeine after 2 PM
- •Limit alcohol (disrupts REM sleep)
- •Avoid heavy meals 3 hours before bed
- •Light snack if hungry (banana, almonds)
- •Stay hydrated but limit fluids before bed
Bedtime Routine
- •Start winding down 1-2 hours before bed
- •Read a book or listen to calm music
- •Practice meditation or deep breathing
- •Take a warm bath or shower
- •Write in a journal to clear your mind
Common Sleep Disorders
Insomnia
Difficulty falling or staying asleep. Can be caused by stress, anxiety, poor sleep habits, or medical conditions.
Sleep Apnea
Breathing repeatedly stops and starts during sleep. Often accompanied by loud snoring and daytime fatigue.
Restless Leg Syndrome
Uncomfortable sensations in legs with urge to move them, especially at night, disrupting sleep.
Circadian Rhythm Disorders
Sleep-wake cycle is out of sync with environment (shift work, jet lag, delayed sleep phase).
When to Consult a Healthcare Provider
• Chronic difficulty falling or staying asleep (3+ weeks)
• Loud snoring with breathing pauses
• Excessive daytime sleepiness affecting daily life
• Unusual nighttime behaviors or movements
• Sleep problems affecting work or relationships
Benefits of Quality Sleep
🧠 Mental Health
- • Better mood regulation
- • Reduced anxiety
- • Improved memory
- • Enhanced focus
Physical Health
- • Stronger immune system
- • Better weight management
- • Reduced inflammation
- • Improved recovery
⚡ Performance
- • Increased productivity
- • Better decision-making
- • Enhanced creativity
- • Faster reaction time