Sleep Assessment Tool

How many hours do you typically sleep per night?

Hours of sleep Between 3-12 hours

How would you rate your overall sleep quality?

Sleep quality rating

Very Poor 0 Poor 1 Fair 2 Good 3 Excellent 4

How long does it typically take you to fall asleep?

Time to fall asleep

Less than 10 minutes 10-20 minutes 20-40 minutes More than 40 minutes

How many times do you typically wake up during the night?

Night awakenings

0-1 times 2-3 times 4 or more times

How often do you feel excessively sleepy during the day?

Daytime sleepiness level

Never 0 Rarely 1 Sometimes 2 Often 3 Always 4

How consistent are your bedtime and wake-up times?

Sleep schedule consistency

Very Inconsistent 0 Inconsistent 1 Somewhat Consistent 2 Consistent 3 Very Consistent 4

Do you use electronic devices within 1 hour of bedtime?

Screen time before bed

No, I avoid screens before bed Sometimes Often, it's part of my routine

Do you consume caffeine after 2 PM?

Afternoon/evening caffeine consumption

Never Occasionally Most days

Do you snore or have witnessed breathing interruptions during sleep?

Snoring and sleep apnea risk

No snoring or breathing issues Occasional snoring Frequent snoring or witnessed breathing interruptions

How stressed or anxious do you feel at bedtime?

Bedtime stress level

Very Calm 0 Calm 1 Neutral 2 Stressed 3 Very Stressed 4

85 Score

Excellent Sleep Quality

Your sleep habits are serving you well! You maintain good sleep hygiene and quality rest patterns.

Assessment completed:

Personalized Recommendations

Sleep Hygiene Tips

Maintain a consistent sleep schedule
Create a relaxing bedtime routine
Keep your bedroom cool, dark, and quiet
Avoid large meals and liquids before bedtime

Relaxation Techniques

Try the 4-7-8 breathing technique: Inhale for 4, hold for 7, exhale for 8
Practice progressive muscle relaxation
Try gentle stretching or yoga
Consider meditation or mindfulness apps

Disclaimer: This tool is educational and not medical advice. For persistent sleep issues or concerning symptoms, please consult with a healthcare professional.