Sleep Test

About this test

Sleep gets discussed constantly and measured badly. A few reference points, though, are firmly established. For adults, sleep medicine societies recommend at least seven hours a night, with most people falling between seven and nine; below six hours on a regular basis, the effects on attention and mood are measurable.

Caffeine clears slowly: its half-life is roughly five hours in a healthy adult, with wide individual variation. In practice, half of the coffee you drank at 5pm is still circulating at 10pm. And contrary to general intuition, regular timing often matters more than total duration: recent research shows that a stable bedtime and wake time predict rest quality and next-day function better than the raw number of hours.

So this test is about habits: hours, screens, caffeine, morning light, what you use your bed for. It detects nothing and diagnoses nothing. It simply tells you which of your routines are working for you and which are working against you.

How it works

Each answer is worth zero to four points and the total is scaled to 100. Points go to habits whose effect on sleep is documented: regular timing, caffeine kept away from bedtime, a dark cool room, a bed used for sleeping, daylight in the morning. A low score points at routines worth fixing, nothing more.