Sleep Quality Questionnaire
This sleep-quality questionnaire—the Sleep Condition Indicator—was developed by Colin Espie, professor of sleep medicine at the University of Oxford and a co-founder of the sleep-education app Sleepio.
Consider it a helpful, science backed tool to start a conversation with yourself, your family, and your friends, and a useful reference as you take steps to renew or sustain your relationship with sleep.
To start, circle the most accurate response for each question. At the end, add up your points to get your sleep assessment, along with tips for improvement.
Thinking about a typical night in the last month . . .
1. How long does it take you to fall asleep?
|
0–15 minutes
16–30 minutes 31–45 minutes 46–60 minutes 60 minutes |
4 points
3 points 2 points 1 point 0 points |
2. If you then wake up one or more times during the night, how long are you awake in total? (Add up all the time you are awake.)
|
0–15 minutes
16–30 minutes 31–45 minutes 46–60 minutes 60 minutes |
4 points
3 points 2 points 1 point 0 points |
3. If your final wake-up time occurs before you intend to wake up, how much earlier is this?
|
I don’t wake up too early/Up to 15 minutes early
16-30 minutes early 31–45 minutes 46–60 minutes 60 minutes |
4 points
3 points 2 points 1 point 0 points |
4. How many nights a week do you have a problem with your sleep?
4. How many nights a week do you have a problem with your sleep?
|
0–1
2 3 4 5-7 |
4 points
3 points 2 points 1 point 0 points |
5. How would you rate your sleep quality?
|
Very good Good Average Poor Very Poor |
4 points 3 points 2 points 1 point 0 points |
Thinking about the past month, to what extent has poor sleep . . .
6. affected your mood, energy, or relationships?
6. affected your mood, energy, or relationships?
|
Not at all A little Somewhat Much Very Much |
4 points 3 points 2 points 1 point 0 points |
7. affected your concentration, productivity, or ability to stay awake?
|
Not at all
A little Somewhat Much Very Much |
4 points
3 points 2 points 1 point 0 points |
8. troubled you in general?
|
Not at all A little Somewhat Much Very Much |
4 points 3 points 2 points 1 point 0 points |
Finally . . .
9. How long have you had a problem with your sleep?
9. How long have you had a problem with your sleep?
|
I don’t have a problem/<1 month 1–2 months 3–6 months 7–12 months >1 year |
4 points 3 points 2 points 1 point 0 points |
Now add up your total score and enter it here: _________
Use the following as a guide:
|
0–9
10–18 19–27 28–36 |
Your sleep problems seem to be severe. You should definitely try to get some help.
You have some sleep problems. It’s important to examine your sleep habits and see how you can make changes. Your sleep is in good shape, but there are still many steps you can take to make it even better. Your sleep is in great shape. Keep doing what you’re doing and spread the word! |
Excerpted from THE SLEEP REVOLUTION by Arianna Huffington.
PS Depending on your mineral levels and your exhaustion stage, sleep can vary. If your sodium and potassium levels are low, you would have sleep disturbances. Thus to know more on how to obtain a good night sleep, click here and here
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