How consistent are your sleep and wake times?

Same times every day, even weekends

Can you wake up around the same time without an alarm?

Never — I depend on alarms and snooze

How do you spend the last 30 minutes before bed?

Working or watching intense content

Temperature and noise in your bedroom are usually…

Cool and quiet — ideal for sleep

Do you rely on naps to get through the day?

I can barely function without them

Which of these describes you best?

Sorting out my own sleep, standard working hours

A parent whose sleep is broken by children

I work shifts, nights, or across time zones

Training or competing — sleep is part of my recovery

A coach or clinician assessing someone else

How Good Is Your Sleep? The Sleep Quality Scorecard

How good is your sleep, really? This 2-minute sleep quality scorecard rates your sleep across three areas — your routine, your bedroom environment, and how you feel during the day — then shows you which habit to fix first for deeper, more restorative rest.