Sleep Health Check

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Welcome

This quick quiz, based on the PSQI and medical research, helps you understand your sleep and get practical tips.

Tip: For guidance only — not medical advice.

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🔒 Your information and answers will be kept strictly confidential and used only for the personalized reports you generate.

🌙 Section 1: Sleep Patterns & Efficiency

Assessing your sleep duration, consistency, and overall sleep quality

2 Sleep Onset Latency (Time taken to fall asleep after turning off the lights)< 15 minutes; fall asleep almost instantly15 - 30 minutes; minor tossing and turning30 - 60 minutes; mind remains active1 - 2 hours; feeling frustrated or restless> 2 hours or awake all night

3 Schedule Consistency (Bedtime/Wake time variance)Daily variance < 30 minutes1-hour variance between weekdays and weekendsIrregular schedule; 1-2 hour varianceFrequent late nights; catch-up sleep exceeds 3 hoursDay/night cycle completely reversed

4 Frequency of Night WakingsNever wake up, or only 1-2 times per monthWake up once a week; able to fall back asleep quicklyWake up 2-3 times a week; sleep continuity affectedWake up 1-2 times every night; fragmented sleepWake up 3 or more times every night

5 Difficulty Returning to Sleep (After waking during the night)Back to sleep within 5 minutesBack to sleep within 15 minutesTakes 15 - 45 minutes to settle back downTakes > 45 minutes; feeling fully awake or checking phoneOnce awake, unable to fall back asleep for the rest of the night

6 Early Morning Waking (Waking up before your intended time)Wake up naturally at the desired timeOccasionally wake up 15 minutes earlyWake up 1 hour early 2-3 times per weekFrequently wake up 2 hours early; feeling unrefreshedWake up daily at 3:00-4:00 am and cannot return to sleep

7 Perceived Sleep Efficiency (Percentage of time in bed actually spent sleeping)> 90% of time in bed is spent sleepingApproximately 80%~70% sleeping; 30% spent tossing or thinking50% sleeping; 50% waiting to fall asleepMost of the time in bed is spent awake

🍃 Section 2: Sleep Micro-environment — The MerryMint Core

Evaluating your sleep environment, bedding comfort, and physical sensations

8 Morning Neck/Shoulder Sensation (Physical Refreshment)Never sore; wake up feeling agile and refreshed1-2 times a month, usually related to fatigue1-2 times a week; requires stretching to relieve> 3 times a week; neck feels stiff and heavyEvery day; feel that the pillow provides zero support

9 Pillow Suitability (Support and Spinal Alignment)Head and spine remain perfectly alignedOccasionally feels slightly too high or lowShoulders feel compressed when side-sleepingNeck feels hollow or head tilts back; breathing feels restrictedUnable to settle; must stack pillows or use hands for support

10 Bedding Texture & Noise (Sheets and Quilt covers)Tactilely pleasing; silent when movingStandard texture; no noticeable roughnessFabric is not breathable; slight friction noiseFeels stuffy, sticky, or harshFabric causes itching; weight is disruptive

11 Thermal Regulation (Micro-climate)Maintain a comfortable temperature all nightOccasional seasonal fluctuationsWake up 1-2 nights a week feeling hot/sweatyFrequently have cold hands/feetWake up every night due to temperature discomfort

12 Light DisturbanceBedroom is completely dark; no status lightsVery faint street light; does not affect sleepAppliance indicator lights or curtain leaksNoticeable street lights; must wear an eye maskRoom is well-lit; unable to enter deep sleep

13 Noise DisturbanceNoise < 30 decibels (extremely quiet)Faint air-con hum; does not form a disturbanceOccasional traffic or sounds from neighboursRoad noise or appliance humming is audibleNoise prevents sleep; must use earplugs

☀️ Section 3: Daytime Function & Psychological Impact

Assessing how sleep quality affects your daily life and mental well-being

14 Morning Alertness (First 30 minutes after waking)Wake up feeling refreshed and ready to start the dayTakes 10-15 minutes to fully wake upFeel foggy-headed for 30-60 minutesNeed caffeine or a shower to functionCannot think clearly for the first 2 hours

15 Daytime Energy Levels (Throughout the day)Steady energy from morning to eveningEnergy drops after lunch but recoversFrequent energy crashes requiring napsStruggle to stay awake in afternoon meetingsConstant tiredness affecting daily activities

16 Cognitive Performance (Memory, concentration, decision-making)Excellent focus and memory throughout the dayOccasional forgetfulness or distractionDifficulty concentrating for extended periodsFrequent memory lapses and poor decisionsCognitive function severely compromised

17 Mood Stability (Emotional regulation)Consistently positive and emotionally balancedOccasionally short-tempered when tiredNoticeable emotional fluctuationsFrequent frustration and low patienceEmotional outbursts or depressive episodes

18 Stress & Anxiety Levels (Related to sleep)Rarely worry about sleep qualityOccasionally think about sleep issuesFrequently worry about getting enough sleepSleep anxiety affects bedtime routineConstant fear of not sleeping well

📅 Section 4: Lifestyle Factors & Sleep Hygiene

Evaluating habits and behaviors that influence sleep quality

21 Screen Time Before Bed (Within 1 hour of sleep)No screens 1 hour before bed< 30 minutes of screen time30-60 minutes of screen time1-2 hours of screen time> 2 hours of screen time

22 Physical Activity (Regular exercise)Regular exercise, not too close to bedtimeSome exercise, timing could be betterIrregular exercise routineLittle to no regular exerciseVigorous exercise within 2 hours of bedtime

23 Bedroom Environment (Dedicated for sleep)Bedroom used only for sleep and intimacyMostly for sleep, occasional workRegularly used for work and entertainmentFrequently used for various activitiesPrimary workspace and sleep area

24 Sleep Routine Consistency (Pre-sleep rituals)Same relaxing routine every nightSimilar routine most nightsRoutine changes frequentlyRarely follow a pre-sleep routineNo established bedtime routine

25 Nap Frequency & Duration (Daytime sleep)Never nap during the day< 30 minutes, 1-2 times per weekk < 30 minutes, 3-4 times per week> 60 minutes, most days> 90 minutes every day

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