Score your sleep in eight questions.

Sleep apnea screening is a clinical task — questions like the STOP-BANG or Epworth scales are validated for that purpose and we're not licensed to issue them as a self-test. The proxy here is wake-up count: five-plus wake-ups per night triggers a clinician recommendation regardless of overall score. If you snore heavily, gasp awake, or are told you stop breathing, talk to a doctor about a sleep study.

The PSQI is a 19-item validated clinical screening tool. This is an 8-item self-assessment focused on actionable habits. The PSQI gives one composite score and seven component scores; this gives one composite and five sub-scores aimed at telling you which lever to pull first. If your score here is poor or your symptoms are persistent, ask your physician for the PSQI as the next step.

An excellent quiz score with persistent daytime tiredness suggests something the quiz doesn't measure — sleep apnea is the most common explanation, followed by anemia, thyroid issues, depression, and chronic fatigue conditions. The next step is a doctor's visit, not more sleep optimisation.

Bedtime consistency outranks total hours for most people on a regular schedule. A consistent 7-hour sleeper usually feels better than an inconsistent 8-hour sleeper because the circadian system runs on prediction — your body warms, cools, and produces hormones in cycles anchored to your usual sleep timing. Variable timing keeps that machinery slightly out of sync.

Yes — the value is in tracking. Take it once today, change one habit (the top recommendation), and re-take it in 4 weeks. Real sleep improvements are slow and incremental, but they compound. A 10-point gain over a quarter is meaningful.

Yes. Perfect inputs (8 hours, fall asleep in 10 minutes, no wake-ups, refreshed on waking, no daytime sleepiness, consistent bedtime, no late caffeine, no screens in wind-down) score 100. Most people land in the 60-to-80 range. The factor most people lose points on is bedtime consistency — followed by caffeine timing.