Sleep Self-Assessment Quiz (10 Questions)

Answer 10 simple questions about your sleep (each 0–3 points): falling-asleep time, night awakenings, early waking, daytime sleepiness, snoring, satisfaction, daytime energy, pre-sleep state, routine regularity and morning recovery. Total 0–30 gives a reference band.

1. It takes me more than 30 minutes to fall asleep at night.

2. I wake up 2 or more times during the night.

3. I wake up earlier than planned and cannot get back to sleep.

4. I feel sleepy during the day (at work, after meals, while driving).

5. I snore, or have been told I snore.

6. I am satisfied with my sleep duration.

7. I wake up feeling energetic and restored.

8. My thoughts race and I cannot wind down before bed.

9. My bedtime and wake time vary a lot between workdays and weekends.

10. I feel fully recovered after a night of sleep.

For self-reference only — this self-check does not constitute a medical diagnosis. If sleep problems persist, consult a doctor or sleep clinic.

Result

Your quiz total score and band will appear here.

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What is it

A short structured self-check turns vague “I feel tired” into a score you can watch over weeks. It is not a clinical scale: it simply flags whether your sleep habits deserve more attention, and where to start improving.

Notes & fun facts

You suspect your sleep is poor, but “poor” is a feeling, not a number. Ten quick questions make it measurable — and give you a baseline to compare against after two weeks of changes.

Origin & history

After decades of research, modern sleep medicine has built a broad consensus on sleep cycles, required duration and sleep hygiene: regular routines, a comfortable bedroom, and care with caffeine and alcohol are the common principles. Sleep self-check questionnaires are designed around this consensus, turning a vague “I sleep poorly” into a comparable score that helps people review their habits and decide when to see a doctor. This tool is for self-reference only and is not a diagnosis.

Related keywords

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