Sleep researchers evaluate sleep quality across several measurable domains, not just how long you were asleep. This assessment is built from evidence-based frameworks commonly used in sleep medicine, including components of the Pittsburgh Sleep Quality Index (PSQI), the NIH PROMIS Sleep Disturbance Measures, and clinical indicators used to assess sleep continuity, morning restoration, circadian alignment, and daytime functioning.
Because most people don’t have access to lab-grade sleep studies or wearable sleep staging, this tool focuses on validated subjective markers that reliably track issues like insomnia, fragmented sleep, non-restorative sleep, and stress-related sleep disruption. The questions you’ll answer reflect patterns clinicians look for when identifying poor sleep efficiency, disrupted sleep architecture, misaligned circadian rhythms, and how well your body and brain actually recover overnight.
Start Your Restorative Sleep Assessment
Is Your Sleep Truly Restoring You?
Answer these questions based on the past 2–4 weeks. There are no “perfect” answers — this is a snapshot of how well your sleep is repairing your body, brain, and mood.
This assessment is for information and reflection only and does not diagnose any medical condition. If you’re concerned about your sleep, especially severe insomnia, loud snoring, breathing pauses, or extreme daytime sleepiness, please talk to a healthcare professional.
Understanding Your Restorative Sleep Assessment Results
Your sleep score reflects how well different parts of your sleep system are functioning. These domains come from established sleep-science frameworks used to understand sleep quality, restoration, circadian alignment, and stress-related disruption. Here’s what each domain means in clear, practical terms.
Sleep Efficiency & Continuity
This domain reflects how easily you fall asleep and how stable your sleep is throughout the night. When strain is higher, you may be taking longer to fall asleep, waking more often, or spending a large portion of time awake in bed. Even with enough total hours, fragmented sleep makes nights feel longer and mornings feel heavier.
Sleep Architecture (Depth & Dream Patterns)
Sleep architecture refers to the natural cycles of deep, light, and REM sleep. While we can’t measure these directly without lab equipment, certain markers—morning heaviness, chaotic dreams, sudden nighttime alertness, or fragile sleep—suggest disruptions to the restorative parts of your sleep. High strain here often means your sleep isn’t reaching the depth it should.
Morning Restoration
Morning functioning is one of the strongest markers of true sleep quality. If you wake feeling foggy, emotionally unsettled, tense, or unrefreshed—even after a full night in bed— your sleep may not be delivering the physical and cognitive repair your body expects.
Circadian Alignment
This domain looks at whether your sleep schedule supports your internal body clock. Irregular sleep and wake times, “second winds,” or late-night alertness can disrupt the timing of your sleep cycles. Even small misalignments can make your nights lighter and your mornings slower.
Daytime Functioning
This domain reflects how your sleep affects your ability to think, concentrate, stay alert, and function consistently through the day. Higher strain may show up as brain fog, forgetfulness, low focus, or relying on caffeine or sugar to push through. These are common signs of under-restorative sleep.
Stress–Sleep Interaction
Stress and sleep are tightly linked. High strain here means your nervous system is staying active at night—an overactive mind at bedtime, rumination, or waking with a jolt of adrenaline. These patterns make it harder for your sleep to reach a restorative depth, but they’re usually highly responsive to targeted strategies.
What Your Restorative Sleep Assessment Strain Levels Mean
Stable (0–25%)
This part of your sleep system is functioning well. Maintain your routines and continue supporting your rhythm.
Mild Strain (25–50%)
Early signs of imbalance. Small adjustments—like consistent timing or gentler wind-downs—help quickly.
Moderate Strain (50–75%)
This domain directly affects how restored you feel. Improvements here usually give the biggest payoff.
High Strain (75–100%)
This is a core contributor to your sleep difficulties. Consider pairing this result with our Stress or Sleep Habits Assessments for more insight.
For specific help getting through the more intense strains, check out our recovery tab and the articles below:
