Do you get enough sleep quiz

Measure the Quality of Your Sleep: Quiz

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Medically reviewed by Janet Hilbert, MD — By Sara Lindberg on November 8, 2020

Wondering if your sleep hygiene and routine are affecting your health?

Take this short quiz to test your knowledge and learn more about the quality of your sleep.

Last medically reviewed on November 8, 2020

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Auld F, et al. (2017). Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders.
pubmed.ncbi.nlm.nih.gov/28648359/
Chang A-M, et al. (2014). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. DOI:
10.1073/pnas.1418490112
Das A. (2018). Why do I wake up at the same time every night?
wexnermedical.osu.edu/blog/why-do-i-wake-up-at-the-same-time-every-night
Erland LAE, et al. (2017). Melatonin natural health products and supplements: Presence of serotonin and significant variability of melatonin content. DOI:
10.5664/jcsm.6462
How much sleep do I need? (2017).
cdc.gov/sleep/about_sleep/how_much_sleep.html
Medications that can affect sleep. (2010).
health.harvard.edu/newsletter_article/medications-that-can-affect-sleep
Watson NF, et al. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society.
aasm.org/resources/pdf/pressroom/adult-sleep-duration-consensus.pdf

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Nov 9, 2020

Written By

Sara Lindberg

Edited By

Kristen Garafano

Medically Reviewed By

Janet Hilbert, MD

Copy Edited By

Anne Arntson

Share this article

Medically reviewed by Janet Hilbert, MD — By Sara Lindberg on November 8, 2020

Measure the Quality of Your Sleep: Quiz

Health Conditions
- Featured
  - Breast Cancer
  - IBD
  - Migraine
  - Multiple Sclerosis (MS)
  - Rheumatoid Arthritis
  - Type 2 Diabetes
- Articles
  - Acid Reflux
  - ADHD
  - Allergies
  - Alzheimer's & Dementia
  - Bipolar Disorder
  - Cancer
  - Crohn's Disease
  - Chronic Pain
  - Cold & Flu
  - COPD
  - Depression
  - Fibromyalgia
  - Heart Disease
  - High Cholesterol
  - HIV
  - Hypertension
  - IPF
  - Osteoarthritis
  - Psoriasis
  - Skin Disorders and Care
  - STDs
Discover
- Wellness Topics
  - Nutrition
  - Fitness
  - Skin Care
  - Sexual Health
  - Women's Health
  - Mental Well-Being
  - Sleep
- Product Reviews
  - Vitamins & Supplements
  - Sleep
  - Mental Health
  - Nutrition
  - At-Home Testing
  - CBD
  - Men’s Health
- Original Series
  - Fresh Food Fast
  - Diagnosis Diaries
  - You’re Not Alone
  - Present Tense
- Video Series
  - Youth in Focus
  - Healthy Harvest
  - No More Silence
  - Future of Health
Plan
- Health Challenges
  - Mindful Eating
  - Sugar Savvy
  - Move Your Body
  - Gut Health
  - Mood Foods
  - Align Your Spine
- Find Care
  - Primary Care
  - Mental Health
  - OB-GYN
  - Dermatologists
  - Neurologists
  - Cardiologists
  - Orthopedists
- Lifestyle Quizzes
  - Weight Management
  - Am I Depressed? A Quiz for Teens
  - Are You a Workaholic?
  - How Well Do You Sleep?
- Tools & Resources
  - Health News
  - Find a Diet
  - Find Healthy Snacks
  - Drugs A-Z
  - Health A-Z
Connect
- - Breast Cancer
  - Inflammatory Bowel Disease
  - Psoriatic Arthritis
  - Migraine
  - Multiple Sclerosis
  - Psoriasis

Medically reviewed by Janet Hilbert, MD — By Sara Lindberg on November 8, 2020

Wondering if your sleep hygiene and routine are affecting your health?

Take this short quiz to test your knowledge and learn more about the quality of your sleep.

Last medically reviewed on November 8, 2020

How we reviewed this article:

Auld F, et al. (2017). Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders.
pubmed.ncbi.nlm.nih.gov/28648359/
Chang A-M, et al. (2014). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. DOI:
10.1073/pnas.1418490112
Das A. (2018). Why do I wake up at the same time every night?
wexnermedical.osu.edu/blog/why-do-i-wake-up-at-the-same-time-every-night
Erland LAE, et al. (2017). Melatonin natural health products and supplements: Presence of serotonin and significant variability of melatonin content. DOI:
10.5664/jcsm.6462
How much sleep do I need? (2017).
cdc.gov/sleep/about_sleep/how_much_sleep.html
Medications that can affect sleep. (2010).
health.harvard.edu/newsletter_article/medications-that-can-affect-sleep
Watson NF, et al. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society.
aasm.org/resources/pdf/pressroom/adult-sleep-duration-consensus.pdf

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Nov 9, 2020

Written By

Sara Lindberg

Edited By

Kristen Garafano

Medically Reviewed By

Janet Hilbert, MD

Copy Edited By

Anne Arntson

Share this article

Medically reviewed by Janet Hilbert, MD — By Sara Lindberg on November 8, 2020

Sleep quality test: how to know that you are getting enough sleep

Do you feel constantly tired and anxious? Headache, sleepy, no strength for anything? No need to google the symptoms of various frightening diseases, because with a greater degree of probability the cause of your ailments lies in the regular lack of sleep. Together with Gosha Semenov, CEO of Blue Sleep, we figure out how to evaluate the quality of your sleep, and what to do with this knowledge in practice.

Ten out of ten?

People tend to embellish reality, so many people think that they get enough sleep and claim that they do not have problems with the quality of sleep. nine0003

In 2014, scientists at the University of Pittsburgh conducted a sleep study for which they developed a simple questionnaire that allows you to quite accurately and at the same time easily assess how well a person sleeps. It's called SATED, after the first letters of five key sleep quality indicators, each linked to a health condition.

These indicators are: Satisfaction with sleep (the level of satisfaction with your sleep), Alertness during waking hours (the ability to not fall asleep and not feel tired during the day), Timing of sleep (sleep time), Efficiency (sleep efficiency) and Duration (duration of sleep). You need to evaluate your sleep according to these indicators for the last month. nine0003

Answer the following questions:

How satisfied are you with your sleep?

Answer options: rarely satisfied (0 points), sometimes satisfied (1 point), always satisfied (2 points)

Do you manage to be cheerful throughout the day without resorting to coffee or daytime sleep?

Answer options: rarely succeed (0 points), sometimes succeed (1 point), always succeed (2 points)

Do you sleep between 2 and 4 am? nine0020

Answer options: rarely (0 points), sometimes (1 point), always (2 points)

Do you spend less than 30 minutes without sleep at night? It includes both the time it takes you to fall asleep and the minutes you wake up in the middle of the night and can't get back to sleep.

Answer options: rarely (0 points), sometimes (1 point), always (2 points)

Do you sleep 6 to 8 hours a day?

Answer options: rarely (0 points), sometimes (1 point), always (2 points)

Count the points you have earned. A score of 0 indicates a very poor quality of sleep, and a score of 10 indicates that your sleep is fine. What number are you closer to?

How do others sleep?

Blue Sleep once surveyed its customers on this scale. The results showed that only 7.3% of respondents sleep on 10 out of 10, and 8.8% of respondents put their sleep on 9 points. The study showed that every tenth person sleeps poorly or very poorly: does not get enough sleep, nods off during the day, feels very tired in the evening, but nevertheless wakes up in the middle of the night and cannot fall asleep ( see also : "10 causes of insomnia and ways to overcome it").

How does lack of sleep work?

Suppose you scored 5-6 points - it seems to be not so little. So maybe you don't need to change anything? Neuroscientist and sleep scientist Matthew Walker disagrees. In his book Why We Sleep. The New Science of Sleep and Dreaming” explains what happens to people who sleep less than necessary.

The need for sleep is inherent in us at the chemical level. When a person wants to sleep, a chemical called adenosine builds up in their brain. While we are awake or struggling with sleep, the concentration of adenosine increases - and we want to sleep more and more. Over time, there is so much adenosine that a person is overcome by an irresistible desire to sleep - this inevitably happens if we do not sleep for more than 12-16 hours. nine0003
How to reduce the concentration of adenosine? Very simple: fall asleep. It is during sleep that the active splitting of this substance occurs. An adult needs approximately eight hours of healthy, quality sleep to "adenosine clear". Having had a good night's sleep and completely removing adenosine from the body, we are ready for about 16 hours of wakefulness - clear thinking and physical activity.

If a person does not sleep enough, adenosine does not have time to break down, and its concentration remains high. This can be compared to unpaid interest on a loan: in the morning there is some adenosine from yesterday, but it does not interfere with the production of a new dose. If you don't get enough sleep the next night, your concentration gets even higher - just like late payments, your sleep debt piles up. nine0003
But the longer this goes on, the worse you feel. As a result, a person receives chronic sleep deprivation, due to which he feels constant fatigue, thinks and concentrates worse. Not to mention the health hazards: it has been scientifically proven that sleep deprivation can lead to some physical and mental disorders ( read also : "10 signs of lack of sleep, or why you can not sleep off on the weekend").

The conclusion from all of the above is this: if you rate your sleep as not very good, or even quite bad, the only possible option to improve it is to start getting enough sleep. Quarantine and remote work now give you a few hours a day that you used to spend commuting to work or shopping. Add them to your sleep! After all, sleep is a very affordable and simple cure for many health problems, and it’s also a great way to strengthen the immune system – something that definitely won’t hurt us all. nine0003

You will need

Pillow GoodNight Contour

Advertising. OOO "Yandex"

About the expert:

General Director of the Blue Sleep company of goods for sleep and mattresses.

Personal website

Photo: Getty Images

Ksenia Shchikovskaya

Sleep test

Do you know how to sleep?

People know only two ways to fall asleep: concentrate on sleep or just forget. If you sleep well, then you feel the same way in communication. Sleep is, as it were, the reverse side of the coin of pleasure: whoever sleeps poorly does not know that one can get extraordinary pleasure from sleep. One cannot agree with the proverb: “He who gets up early, God gives it to him,” if it is understood that it is lucky for the sleepy. On the contrary, those who sleep well are more active and energetic. People who do not know how to sleep believe that they get only practical benefits from sleep, and not pleasure. In fact, they simply cannot concentrate on work and leisure and are looking for a replacement in a dream. nine0111 If you want to always feel cheerful, then learn how to sleep properly. There are two concepts of the word "sleep": as an escape from reality and as pleasure. The first case was accurately described by Leonardo da Vinci: “Sleep is so dear to me that even if I don’t hear or see anything, just don’t wake me!” Sleep in the form of pleasure is the key to a normal life, good relationships. You can live peacefully only if you know how to sleep properly.
Comparing sleep with escape from reality is tantamount to association with death. nine0111 Try, for example, to imagine that sleep is an opportunity to withdraw into yourself. Calm and free people always sleep well, while nervous or addicted people cannot sleep until they are completely asleep. Good sleep means good relationships with others, because it gives self-confidence and reduces fear.
We offer a test that will determine how you sleep. Answer as quickly as possible without getting distracted or thinking too long about the questions. The answer that comes to your mind first is the correct one. nine0109
Out of the ten statements provided, in each, choose one of the three options that, in your opinion, is most accurate:
1. Dreams...
future
2. Night is the time when...
a) all sorts of surprises can happen
b) you can have good fun
c) people are afraid to go out
3. Boring thoughts usually come...
a ) on an empty stomach
b) from a mess in my head
c) from tired legs
4. Let there be emptiness around than ...
a) emptiness on my face
b) being a puppet
c) total emptiness
5 If people could see the future, then ...
a) they would work better and rest more
b) they would become happier
c) they would lose their imagination
6. When a good person appears, then ...
a) you can’t change it anymore
b) it doesn’t concern me
c) I will try to be at least something better than him
7. People who sleep a lot...
a) wake up surprised
b) spend a lot of energy
c) enjoy life
8. Long nights bring..
a) many wonderful moments
b) endless problems
c) beautiful days
) will not back down and come to the rescue
10. When you rest, strength...
a) fills me
b) I don’t care
c) does not leave the body

How to calculate points:
Question 1: A-1, B-3, C- 2. Question 2: A-2, B-3, C-1
Question 3: A-2, B-3, C-1. Question 4: A-2, B-1, C-3.
Question 5: A-2, B-3, C-1. Question 6: A-1, B-2, C-3.
Question 7: A-1, B-2, C-3. Question 8: A-2, B-1, C-3.
Question 9: A-2, B-1, C-3. Question 10: A-3, B-1, C-2. nine0003
If you score less than 13 points , you really can't sleep. Sleep is just a necessity for you. You fall asleep only from fatigue and wake up from the light. Sleep does not give you self-confidence, courage and strength.
14-17 points: you understand that sleep is a pleasure, but you don't get it. It is difficult for you to fall asleep: sleep for you is only rest. Try to imagine that he brings pleasure, and then maybe you can enjoy it. nine0111 18-22 points: nature has given you the ability to sleep. You value sleep, it is not just a necessity for you. But you don't always enjoy it.
23-26 points: get great pleasure because you think you are doing yourself and others good while you sleep. But be careful - you can lose this wonderful gift.
Over 27 points: you feel great wherever you are. Sleep well, you don't need an alarm clock to get up on time. Sleep comes easy to you. Daily activities are replaced by a wonderful dream. Try to teach this to others. nine0003
It is known that:
Sleep consists of 6 stages and 2 phases: REM sleep and non-REM sleep.
The fast phase is called by the movement of the eyes at this time - they are very mobile. This is the phase of physiological wakefulness, the phase of dreams. If a person is deprived of the phase of REM sleep, then after 2-4 days waking dreams begin - hallucinations.
NREM sleep phase includes 5 stages: A, B, C, D, E.
1. A - transition from wakefulness to drowsiness, the person is not yet asleep. nine0111 2. V - drowsiness, an influx of images and memories.
3. C - superficial dream - conceptual thinking, dreaming, images become more believable.
4. D - sleep of medium depth.
5. E - deep sleep (little studied by psychology).
A person sleeps for stage E and REM sleep.
The time that these phases take:
- slow sleep phase - 60-90 minutes, on average it is 75-80% of the total sleep time;
- REM sleep phase - 10-30 minutes, which is respectively - 20-25% of the total sleep time. nine0111 The phases alternate with each other, and at the beginning of the night the phase of non-REM sleep is longer, the phase of REM sleep is shorter.
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Do you get enough sleep quiz

Measure the Quality of Your Sleep: Quiz

How we reviewed this article:

Read this next

Measure the Quality of Your Sleep: Quiz

How we reviewed this article:

Read this next

Sleep quality test: how to know that you are getting enough sleep

Ten out of ten?

Answer the following questions:

How do others sleep?

How does lack of sleep work?

Pillow GoodNight Contour

Sleep test