Sleep Quality Scorecard — How Good Is Your Sleep, Really?
A free 2-minute sleep quality scorecard that rates your routine, bedroom environment, and daytime energy — then shows the one habit to fix first for deeper rest.
How good is your sleep, really? This 2-minute scorecard rates your sleep across three areas — your routine, your bedroom environment, and how you feel during the day — then shows which habit to fix first for deeper, more restorative rest.
What you’ll learn
- Your overall sleep quality score
- How you rate across routine, bedroom environment, and daytime energy
- The single habit dragging your sleep down most
- One targeted change to try first for deeper rest
Sample questions
A few of the questions you’ll answer in the Sleep Quality Scorecard — How Good Is Your Sleep, Really?:
- How consistent are your sleep and wake times?
- How do you spend the last 30 minutes before bed?
- How much caffeine do you have after 2 pm?
- How refreshed do you feel when you first wake up?
Who this quiz is for
Anyone who wakes up groggy, relies on alarms and naps, or wants an honest baseline of their sleep and a clear, single place to start improving.
How it works
You answer a short set of questions about your sleep routine, your bedroom, and your daytime energy. Your answers are scored across three areas and combined into an overall sleep-quality rating, with the habit to prioritize first. It takes about two minutes, is free, and needs no signup to start.
Frequently asked questions
Good sleep comes from consistency (regular sleep and wake times), a dark, cool, quiet bedroom, a calm wind-down without screens, sensible caffeine timing, and enough total hours. This scorecard checks all three areas so you know where to focus.
Time in bed is not the same as quality sleep. Irregular timing, late caffeine, screens before bed, or a bright or noisy room can fragment your sleep so you wake unrested. The scorecard helps pinpoint which factor is most likely the culprit.
About two minutes, and it is free with a personalized breakdown — no signup required to start.
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