Sleep Quality Assessment
Comprehensive evaluation of your sleep health across 7 key dimensions. Get your personalized sleep profile, efficiency score, and priority action plan.
Sleep Health Evaluation
Answer honestly based on the past month
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This assessment provides general guidance based on sleep science research. It is not a medical diagnosis. If you consistently experience poor sleep quality, excessive daytime sleepiness, or symptoms like loud snoring with breathing pauses, please consult a healthcare provider or sleep specialist.
Our Assessment Process
- Step 1: Share your typical sleep schedule including bedtime, wake time, and actual sleep hours
- Step 2: Report sleep disturbances like nighttime awakenings, bathroom trips, and discomfort
- Step 3: Describe environmental factors affecting your sleep (temperature, noise, light)
- Step 4: Rate your subjective sleep quality and daytime functioning
- Step 5: Answer questions about modifiable lifestyle factors
What You'll Receive
- Overall sleep quality score (0-100) with rating category
- Personalized sleep profile identifying your sleep pattern type
- Visual radar chart showing performance across 7 sleep dimensions
- Sleep efficiency analysis with time-in-bed vs actual sleep calculations
- Priority-ranked action plan with specific recommendations
- Suggested tools from our suite based on your weak areas
What We Measure
This assessment evaluates your sleep across seven scientifically-validated dimensions, inspired by the Pittsburgh Sleep Quality Index (PSQI) - the gold standard clinical sleep assessment tool.
| Dimension | What It Measures |
|---|---|
| Subjective Quality | Your personal perception of how well you sleep |
| Sleep Latency | How long it takes you to fall asleep after getting into bed |
| Sleep Duration | Total hours of actual sleep per night |
| Sleep Efficiency | Ratio of time asleep to time in bed (target: 85%+) |
| Sleep Disturbances | Frequency of nighttime disruptions from various causes |
| Daytime Dysfunction | Impact of poor sleep on daytime alertness and motivation |
| Lifestyle Habits | Modifiable behaviors that affect sleep quality |
Sleep Profile Types
- Balanced Sleeper: Generally healthy sleep with no major problem areas
- Sleep Onset Struggler: Primary difficulty is falling asleep
- Light Sleeper: Sensitive to environmental disturbances
- Fragmented Sleeper: Frequent nighttime awakenings
- Sleep Deprived: Not getting enough total sleep hours
- Lifestyle-Impacted: Habits are the main factor affecting sleep
Signs You Should Consult a Healthcare Provider
- Persistent poor sleep quality lasting more than 3 months
- Excessive daytime sleepiness affecting work or driving safety
- Loud snoring with breathing pauses (possible sleep apnea)
- Restless legs or periodic limb movements during sleep
- Acting out dreams physically (REM sleep behavior disorder)
- Regular use of sleep medication to function
- Sleep problems accompanied by mood changes or depression
Emergency Contacts by Region
| Country | Emergency | Health Line |
|---|---|---|
| United Kingdom | 999 | NHS 111 |
| United States | 911 | Primary care |
| Canada | 911 | Telehealth |
| Australia | 000 | 1800 022 222 |
| Ireland | 999/112 | 1800 700 700 |
| Germany | 112 | 116 117 |
| France | 15 (SAMU)/112 | Contact local medecin |
For other countries including India, Japan, China, Netherlands, New Zealand, Italy, Spain, UAE, Poland, Portugal, Sweden, Turkey, Brazil, and Russia - please search for your local emergency services.
This assessment provides general guidance based on sleep research and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, physician, or qualified sleep specialist with any questions about sleep disorders or health concerns.
Scientific Foundation
This Sleep Quality Assessment is inspired by the Pittsburgh Sleep Quality Index (PSQI), developed by researchers at the University of Pittsburgh in 1989. The PSQI is the most widely used standardized sleep quality measure in clinical research and has been validated across numerous populations worldwide.
While maintaining the core scientific principles, we've enhanced the assessment with visual analytics, personalized profiling, and actionable recommendations tailored to each user's specific sleep patterns.
What Makes This Tool Different
- 7-Dimension Radar Chart: Visual representation of your sleep health across all dimensions
- Sleep Profile Assignment: Identifies your specific sleep pattern type
- Sleep Efficiency Gauge: Calculates actual sleep vs time in bed
- Priority-Ranked Actions: Recommendations sorted by impact potential
- Tool Integration: Connects you to relevant tools in our suite
About Spacire
Spacire is a UK-based sleep wellness company offering free science-backed tools alongside curated sleep products including sleep masks, white noise machines, blackout curtains, and aromatherapy products. We believe everyone deserves better sleep, regardless of budget.
Help Others Understand Their Sleep
If you found this assessment helpful, please consider sharing it with friends, family, or colleagues who might benefit from understanding their sleep quality better.
Continue Your Sleep Journey
Based on your assessment results, explore these complementary tools to address specific areas:
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