Sleep Quality & Architecture Questionnaire
Do you generally go to bed at a similar time each night?
Do you wake at a similar time each morning?
Do you feel your sleep timing aligns with your natural rhythm?
Do you get at least 7 hours in bed most nights?
Do you have a simple wind-down routine before bed (lights down, reading, stretch, shower)?
Do you usually fall asleep within 20–30 minutes?
Do racing thoughts keep you awake at night?
Do you use screens (phone, tablet, TV) right up until you try to sleep?
Do you rely on alcohol, food, or medication to help you fall asleep?
Do you wake up during the night?
If you wake, can you usually fall back asleep within 10–15 minutes?
Do you often wake due to noise, pets, kids, partner movement, or temperature?
Do you wake to urinate more than once per night?
Do you wake sweating or feeling overheated?
Do you often feel you get “light” sleep rather than deep, restorative sleep?
Do you wake feeling like you haven’t hit that “deep sleep zone”?
Do dreams feel vivid, fragmented, or disruptive?
Do you ever wake suddenly with a jolt, gasp, or fast heart rate at night?
Do you feel mentally refreshed on waking most days?
Has anyone noticed you snore loudly?
Has anyone noticed pauses in your breathing during sleep?
Do you wake with a dry mouth or sore throat?
Do you wake with morning headaches regularly?
Do you ever feel short of breath, choking, or gasping on waking at night?
Do you usually wake feeling rested and energised?
Do you feel groggy, heavy, or “hungover” on waking (sleep inertia)?
Do you rely on caffeine to feel functional most mornings?
Do you feel mentally sharp within 30 minutes of getting up?
Is your morning mood generally stable (not overly flat or irritable)?
Do you feel sleepy during the day more often than you’d like?
Do you catch yourself yawning often or struggling to stay awake?
Do you ever nod off unintentionally (TV, meetings, couch, bus)?
Do you struggle to concentrate mid-morning or mid-afternoon due to tiredness?
Do you feel your exercise or work performance drops when sleep is poor?
Do you train intensely late in the evening (within 2–3 hours of bed)?
Do you eat large meals close to bedtime (within 2 hours)?
Do you consume caffeine after midday (coffee, energy drinks, pre-workout)?
Does stress, worry, or work pressure regularly affect your sleep?
Is your sleeping environment cool, dark, and comfortable most nights?
Do you scroll or watch TV in bed most nights?
Do notifications, alerts, or messages ever wake you or disrupt your wind-down?
Do you sleep with your phone within arm’s reach of the bed?
Do you use blue-light filters, “night mode”, or dimming in the evening?
Do you believe your sleep quality is currently supporting your health and goals?
Has your sleep been getting better, worse, or about the same over the past month?
If you could improve one thing about your sleep, what would it be?
This self-check is not a diagnosis. If you’re concerned about snoring, breathing pauses, or extreme sleepiness, consider speaking with your GP or a sleep specialist.