Quiz: How Well Are You Sleeping? A Quick Check!

Today's Wednesday • 5 mins read

How good is your sleep? It’s a really important question because good sleep is key to feeling your best.

Think about how long it takes you to fall asleep and whether you wake up during the night. Do you wake up feeling refreshed, or do you often feel tired throughout the day?

Take the quiz below to find your sleep score.

How Well Are You Sleeping? A Quick Check!

Sleep is vital for our well-being. Take this quick, informal quiz to reflect on your sleep habits and quality. This isn’t a diagnostic tool, just a general insight!

1. Overall, how would you rate the quality of your sleep during the past month?

2. How long does it typically take you to fall asleep once you get into bed?

3. On average, how many hours do you actually sleep per night?

4. How often do you wake up during the night or early morning and have trouble falling back asleep?

5. How often do you feel restless or have trouble staying asleep throughout the night?

6. How often does feeling too hot/cold, pain, or discomfort disturb your sleep?

7. How often do bad dreams or nightmares disturb your sleep?

8. How often do you take sleep medication (prescribed or over-the-counter) to help you sleep?

9. How often do you feel drowsy during the daytime (e.g., trouble staying awake while driving, eating, or engaging in social activity)?

10. How often do you feel a lack of enthusiasm to get things done due to poor sleep?

Your Sleep Quality Score: /50

Interpretation: Remember, a *higher score* indicates *poorer* self-reported sleep quality.

Score 10-20: You likely enjoy good to excellent sleep quality. Keep up your healthy sleep habits!
Score 21-35: You might be experiencing some sleep challenges. While not severe, reflecting on your habits could help improve your sleep.
Score 36-50: You may be experiencing significant issues with sleep quality. It’s common to feel tired, irritable, or have difficulty concentrating.

This quiz is for self-reflection and general informational purposes only, and is **not a substitute for professional medical advice or diagnosis.** The Pittsburgh Sleep Quality Index (PSQI) is a clinical tool, and this simplified quiz is not a replacement for it. If you have persistent concerns about your sleep, or experience symptoms of sleep disorders (like insomnia, sleep apnea, or excessive daytime sleepiness), please consult with a healthcare professional (doctor, sleep specialist, or licensed therapist) for a proper evaluation and guidance.

Final Words

Most adults need about 7 to 9 hours of solid sleep each night to function well. If you’re struggling with daytime fatigue or find it hard to concentrate, it might be time to take a closer look at your sleep habits.

Earlier bed-timing & regularity in sleep patterns (i.e., consistent bedtimes and wake-up times) were favorably tied to health (Ross & Chaput, 2020).

Simple changes like sticking to a regular sleep schedule, winding down before bed, and cutting back on screen time can make a big difference in how well you sleep.

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√ Also Read: 6 Sleep Hacks From Science

√ Please share this if you found it helpful.