Personalized Sleep Assessment

Based on Matt Walker’s QQRT (Quantity, Quality, Regularity, Timing) principle

Sleep Quantity

1. How do you feel after waking up from 7 hours of sleep? Refreshed Tired

2. After sleeping for 8 hours, do you feel more refreshed than with 7 hours? More Refreshed No Difference

3. On days you sleep 9 hours, do you notice a difference in energy levels compared to 8 hours? Higher Energy No Difference

4. How often do you feel the need for a nap when you sleep less than 7 hours? Often Rarely

Sleep Quality

5. How often do you wake up feeling well-rested? Always Often Sometimes Rarely Never

6. Do you frequently wake up during the night? Never Rarely Sometimes Often Always

7. How easy is it for you to fall asleep within 20 minutes of going to bed? Very Easy Easy Hard Very Hard

8. Upon waking, do you feel physically and mentally ready for the day ahead? Always Often Sometimes Rarely Never

Sleep Regularity

9. Do you go to bed at the same time every night? Yes No

10. Do you wake up at the same time every morning? Yes No

11. How consistent is your sleep schedule on weekends compared to weekdays? Highly Consistent Moderately Consistent Inconsistent

Sleep Timing

12. Are you more of an early bird or a night owl? Early Bird Night Owl Neutral

13. When do you feel your best and most energetic? Morning Afternoon Evening

14. Based on your chronotype, do you go to bed and wake up at the times your body naturally prefers? Yes No

Overall Assessment

Sub-scores:

Support Sleep Research and Education

To obtain your tips for improvement and a 4-week action plan, I would really appreciate it if you would consider supporting the Sleep Science and Education Foundation with a donation. Even $15-20 can make such a difference, in the aggregate, to our singular charity mission: to solve the global sleep-loss epidemic. Thank you. Thank you so, so very much. -- Matt Walker