Sleep Quality Test — What's Your Sleep Age?
Answer 8 quick questions about your sleep habits to get your sleep score, a playful sleep age, and personalized tips. Free, instant, no sign-up.
How the sleep quality test works
This test scores eight evidence-based pillars of healthy sleep: bedtime consistency, how quickly you fall asleep, night awakenings, total sleep, late caffeine, screen use, morning alertness and daytime sleepiness. Each answer earns points; your total becomes a 0–100 sleep score and a fun sleep age relative to your real age.
It is a self-assessment to point you toward quick wins — not a medical diagnosis. For an exact bedtime, use the sleep cycle calculator; to understand the stages behind your score, read how sleep cycles work. If poor sleep continues despite good habits, see a doctor to rule out conditions like insomnia or sleep apnea.
Sleep quality test FAQ
What is a sleep quality test?
A sleep quality test is a short self-assessment of your sleep habits — bedtime consistency, how fast you fall asleep, night awakenings, total hours, caffeine, screens and how you feel by day. It turns your answers into a sleep score and highlights what to improve. It is educational, not a medical diagnosis.
What is "sleep age"?
Sleep age is a fun way to express your sleep quality relative to your real age. Great habits make your "sleep age" younger than your actual age; poor sleep makes it older. It is a motivational estimate based on your answers, not a clinical measurement.
Is this test accurate?
It reflects well-known sleep-health factors, so it is a useful self-check and a good starting point. But it cannot detect sleep disorders like insomnia or sleep apnea. If poor sleep persists, talk to a doctor.