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Sleep Quality Evaluation System
Answer the quiz below to get your personalized sleep score (0–100) and tailored remedies.
Sleep Quiz
Name (optional)
Age
Age affects recommended sleep duration.
Typical bedtime (hour of day)
Use 20 for 8 PM, 24 or 0 for midnight, 3 for 3 AM. Current:
24
Average sleep duration (hours per night)
Sleep latency — time it takes to fall asleep (minutes)
0-10 min
10-20 min
20-40 min
40+ min
Number of awakenings / night
0
1-2
3-4
5+
How rested do you feel in the morning?
Completely refreshed
Somewhat refreshed
Neutral
Tired
Very tired
Do you snore loudly (or has someone noticed breathing pauses)?
Never
Sometimes
Often
Always / witnessed apneas
Caffeine intake after 3 PM?
No
1 cup/occasion
2-3 cups
Many
Use of screens (phone/computer) within 1 hour before bed?
No
Rarely
Often
Always
Physical activity (weekly)
≥150 min moderate / wk
Some activity
Little
None
Alcohol within 3 hours of bedtime?
No
Rarely
Sometimes
Often
Stress level (0 low — 10 high)
Current:
4
Do you take naps? (duration total per day)
No naps
Short (<30 min)
Long (30–90 min)
Very long/late naps
Do you use sleep medication or supplements regularly?
No
Occasionally
Regularly (under guidance)
Regularly (self-medicated)
Bedroom environment (light/noise/temperature)
Ideal (dark, quiet, cool)
Mostly good
Distracting
Poor
Do you suffer from frequent daytime sleepiness (fall asleep unintentionally)?
No
Sometimes
Often
Always / severe
Calculate Sleep Score
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The quiz is not a medical diagnosis. For persistent problems see a clinician.
Score Breakdown & Procedure
Calculation steps (explainable)
No calculation yet.
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