Coach Luke · Free 2-Minute Quiz
What’s Your Sleep Score?
Sleep is the one recovery tool everyone owns and almost nobody measures. Answer ten quick questions and you’ll get a 0–100 sleep score, your two biggest sleep leaks, and the first fixes I’d have you make. No email needed, no tracker required.
By Luke Thomas, NASM-CPT & NESTA Nutrition Coach. Updated August 2026.
Score your sleep
Ten questions across the five things that actually decide sleep quality: hours, continuity, consistency, wind-down, and how you feel in the daytime. Your score tells you where you stand — and where the points are leaking.
10 questions · about 2 minutes · no email needed
What your sleep score measures
Trackers guess your sleep from your wrist. This score asks you directly about the five levers that research and twenty years of coaching keep pointing back to: how many hours you actually get, whether the night holds together, whether your schedule is consistent, what the last hour before bed looks like, and — the honest one — how you feel and function in the daytime.
Daytime is the tell: genuinely good sleepers don’t fight to stay awake at a red light.
Retest in 30 days and the score tells you whether your changes are working.
Three truths about sleep
Consistency beats duration
Eight ragged hours on a chaotic schedule loses to seven steady ones. A fixed wake time — held on weekends too — is the single highest-leverage sleep habit there is.
Caffeine has a long tail
Half the caffeine from a 3pm coffee is still in your system around 8 or 9pm. You may fall asleep anyway — but it quietly shallows out the first half of your night.
Your bedroom is a tool
Dark, cool, and quiet are not luxuries — they are the operating conditions sleep was designed for. Fixing the room is often the cheapest score boost on this whole page.
Sleep questions, answered
Is this a medical test?
No. It is an educational self-check from a fitness and nutrition coach. Real sleep disorders — sleep apnea, chronic insomnia, restless legs — need a doctor and often a sleep study, not a quiz.
What does my score actually mean?
It is a 0–100 snapshot of your sleep habits and daytime energy, weighted across hours, continuity, consistency, wind-down, and how you function. Higher is better. It measures the things you can change, which is exactly the point.
Is this better than my sleep tracker?
Different job. Trackers estimate what happened last night; this scores the habits that decide what happens every night. Use both if you like — but fix the habits first.
What about melatonin or CBN for sleep?
Honest answer: they are aids, not fixes. If your schedule is chaotic and screens run until midnight, no gummy outworks that. Once the habits are in place, magnesium and CBN can help with the switch-off — my reviews cover who they actually fit.
How fast can my score improve?
Faster than most people expect. A fixed wake time, a caffeine curfew, and a real wind-down hour can move how you feel within two weeks. Retest in 30 days — the number should follow.
When should I see a doctor instead?
Loud regular snoring, gasping or witnessed pauses in breathing, dozing off while driving, or insomnia that has lasted more than three months. Those are medical territory — a sleep study can be life-changing, and in the case of drowsy driving, life-saving.
Keep learning
What’s draining your energy? 2-minute quiz
My honest Ultra Magnesium review
My honest CBN Sleep Gummies review
Browse all Mind & Mood articles
Affiliate disclosure: product links on this page go to my reviews, which carry affiliate links — I may earn a commission on qualifying purchases at no extra cost to you. This quiz is educational and is not medical advice or a diagnosis. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Always talk with your doctor before starting a new supplement, especially if you are pregnant, nursing, taking medication, or managing a health condition.
Questions? Learn what your Sleep Score means in the Help Docs.
Practical health and fitness for women who want to feel strong at any age. Coached by Luke — NASM-certified (CPT, CES, PES) with 20+ years in the field.