GoodSleepAdvice

Rate your own sleep

Right, now over to you - we have devised the following quiz for you to rate your own sleep. Please choose one answer per question and add up your scores to discover whether you are a junk sleep junky or super sleep star. Good luck!

1. How many times a night do you wake up naturally by experiencing cramp, breathing problems etc?
a. I always sleep through the night
b. I occasionally wake up during the night
c. I wake up about once a night
d. I wake up several times a night

2. How many times a night are you woken up by external factors – noises outside, partner’s snoring/sleep habits, electronic equipment in bedroom, etc?
a. Never
b. Once a night
c. Several times a night
d. From time to time

3. How many hours of sleep do you have a night, on average?
a. Less than 5 hours
b. 5-6 hours
c. 6-7 hours
d. 7-8 hours
e. 8-9 hours
f. 9 hours +

4. Which of these best describes your bedroom?
a. My bedroom is peaceful, quiet and kept tidy and free of clutter
b. My bedroom is mostly clean and tidy if I have time and the right temperature
c. My bedroom is a complete mess which can make me feel stressed
d. My bedroom can be noisy which can keep me awake
e. My bedroom doubles up as my office!

5. What time do you usually go to bed?
a. Before 9.00pm
b. Between 9.00pm – 10.00pm
c. Between 10.00pm – 11.00pm
d. 11pm – 12pm
e. After midnight

6. Do you often feel moody and irritable during the day?
a. Yes I feel this way most days
b. I occasionally feel this way
c. I hardly ever / never feel like this

7. How many mornings a week do you wake up feeling tired?
a. Every day
b. Approximately 3 times a week
c. Approximately once a week
d. Hardly ever / never

8. Which of these best describes your evening routine?
a. I spend the evening in front of the TV before going to bed
b. I spend the evening on my computer / laptop / working
c. I regularly exercise in the evening
d. I go out and socialise most evenings
e. I usually spend time reading before going to bed
f. I have a bath before going to bed
g. I eat my dinner late before going to bed

9. Do you regularly drink any of the following 1-2 hours before going to bed?
a. Regular tea
b. Regular coffee
c. Hot milk
d. Water
e. Juice
f. Squash

10. How many units of alcohol do you consume on average during the evening?
a. 0-2
b. 2-4
c. 4-6
d. 6+

11. Which of the following methods do you most regularly use to relax?
a. Have a hot bath
b. Read a book
c. Exercise / yoga / meditation
d. Watch the television
e. I don’t really have time to relax properly

Now total up your scores:

1. a) 0 b) 1 c) 2 d) 3
2. a) 0 b) 2 c) 3 d) 1
3. a) 5 b) 3 c) 1 d) 0 e) 2 f) 4
4. a) 0 b) 1 c) 2 d) 3 e) 4
5. a) 4 b) 2 c) 1 d) 1 e) 4
6. a) 2 b) 1 c) 0
7. a) 3 b) 2 c) 1 d) 0
8. a) 3 b) 5 c) 2 d) 4 e) 1 f) 1 g) 4
9. a) 3 b) 4 c) 1 d) 0 e) 2 f) 2
10. a) 0 b) 1 c) 2 d) 3
11. a) 0 b) 0 c) 1 d) 2 e) 3

25-39 - Junk Sleep Junkie
You are suffering from poor quality sleep or ‘junk sleep’ which may be leaving you feeling constantly tired and affecting your work and relationships. This is bad for your health and can have the same negative impact on your mind, body and spirit as low grade depression! It may be that you are not getting enough hours of sleep a night or that you are regularly disturbed during the night. It is important to identify these factors to put a stop to them. Make sure your bedroom is a peaceful haven to help promote quality deep sleep and avoid caffeine, heavy meals and alcohol before going to bed. Take a look at what stops you getting a good night’s sleep to help turn you into a super sleeper!

12-24 – Serial Yawner
You could be either on your way to becoming a refreshed super sleeper – or heading towards becoming a junk sleep junkie? Take a look at your evening routine and sleeping patterns and make sure you’re heading in the right direction. Do you sometimes wake up at night? Find out why this is and take action! Do you often drink in the evening? Stick to the occasional drink and stay hydrated during the day. If you find you’re becoming increasingly tired, try out our top sleep tips to get you heading in the right direction.

0-11 – Super Sleeper
Well done – you are lucky enough to be getting good quality sleep and waking up each or most mornings feeling refreshed and ready to face the day. You are someone that most other people would love to be! So keep up the excellent work and be careful not to stray from your regular evening routine. The odd glass of wine or occasional late night will not hurt but if you find yourself feeling constantly tired during the day, you must identify why this is and take action against it. Remember to look out for those common indicators which let you know your sleep is suffering.