This assessment evaluates your sleep architecture and circadian health to identify factors affecting your restorative sleep quality and biological rhythm alignment.
Age
Gender identity
Primary occupation schedule type
Regular day shift (6 AM - 6 PM)
Evening shift
Night shift
Rotating shifts
Flexible/remote
Student
Retired/Unemployed
Do you consider yourself a 'morning person' (feeling most alert in early hours)?
Understanding your sleep timing helps assess circadian rhythm alignment and sleep debt accumulation.
Typical bedtime on work/school nights
Typical wake time on work/school days
Typical bedtime on weekends/free days
Typical wake time on weekends/free days
Average total sleep time per night (hours)
Do you experience significant bedtime variation between weekdays and weekends (>1 hour difference)?
How long does it typically take you to fall asleep?
Less than 10 minutes
10-20 minutes
20-30 minutes
30-60 minutes
More than 60 minutes
Sleep architecture refers to the structure and pattern of your sleep cycles, including deep sleep, REM sleep, and transitions between stages.
How often do you wake up during the night?
Never
1-2 times
3-4 times
5 or more times
Too many to count
Do you feel refreshed upon waking most mornings?
Do you experience vivid dreams or nightmares?
Do you grind your teeth during sleep (noticed by partner or dentist)?
Have you been told you snore loudly or stop breathing during sleep?
Rate your typical sleep depth (how easily you are awakened)
Very light sleeper
Light sleeper
Moderate sleeper
Deep sleeper
Very deep sleeper
Your circadian rhythm is regulated primarily by light exposure. Disruptions can affect hormone production, body temperature, and sleep quality.
Which light sources do you expose yourself to within 2 hours before bedtime? (Select all that apply)
Smartphone/tablet
Computer/laptop
Television
LED/fluorescent lighting
E-reader with backlight
Dim incandescent lighting
Candlelight only
I avoid artificial light before bed
Do you use blue-light filtering devices or applications in the evening?
Average daily outdoor light exposure (minutes)
When do you typically get your brightest light exposure?
Before 8 AM
8-10 AM
10 AM-12 PM
12-4 PM
4-7 PM
After 7 PM
Minimal bright light exposure daily
Do you experience seasonal mood changes or winter blues?
Have you traveled across more than 2 time zones in the past month?
Environmental factors and daily habits significantly impact sleep architecture and circadian rhythm stability.
Typical bedroom temperature for sleep
Below 16°C (60°F)
16-18°C (60-65°F)
18-20°C (65-68°F)
20-22°C (68-72°F)
22-24°C (72-75°F)
Above 24°C (75°F)
Is your bedroom completely dark during sleep?
Do you sleep with electronic devices in your bedroom (phone, tablet, TV)?
How often do you consume caffeine (coffee, tea, energy drinks, soda)?
Never
1-2 times per week
3-5 times per week
1-2 times daily
3+ times daily
Do you consume caffeine within 6 hours of bedtime?
How often do you consume alcohol?
Never
Monthly or less
2-4 times per month
2-3 times per week
4+ times per week
Do you use alcohol as a sleep aid?
Physical activity timing affects circadian rhythm and sleep architecture. Exercise can either promote or disrupt sleep depending on timing and intensity.
How often do you engage in moderate to vigorous exercise?
Never
1-2 times per week
3-4 times per week
5-6 times per week
Daily
Do you exercise within 3 hours of bedtime?
When do you typically get your most intense exercise?
Before 8 AM
8-10 AM
10 AM-2 PM
2-6 PM
6-9 PM
After 9 PM
I don't exercise intensely
Do you experience restless legs or urge to move legs when trying to sleep?
Mental health and stress levels significantly impact sleep architecture, particularly REM sleep and deep sleep phases.
Rate your typical stress level
Very low
Low
Moderate
High
Very high
Do you experience racing thoughts or worry when trying to fall asleep?
Have you been diagnosed with anxiety, depression, or other mental health conditions?
Do you experience panic attacks or nighttime anxiety?
Do you use your bed for activities other than sleep and intimacy (work, TV, phone use)?
Various medical conditions and physiological factors can disrupt sleep architecture and circadian rhythms.
Have you been diagnosed with sleep apnea or another sleep disorder?
Do you take any prescription medications that affect sleep?
Do you experience chronic pain that affects your sleep?
Have you experienced significant hormonal changes (pregnancy, menopause, thyroid issues)?
Do you have a family history of sleep disorders?
Nutrition timing and composition affect circadian rhythms and sleep architecture through hormone regulation and metabolism.
How many hours before bed do you typically eat your last meal?
Less than 1 hour
1-2 hours
2-3 hours
3-4 hours
More than 4 hours
I don't eat regular meals
Do you consume large, heavy meals close to bedtime?
Do you wake up to eat during the night?
Do you follow any specific diet that affects your eating schedule (intermittent fasting, keto, etc.)?
How often do you consume sugary foods or drinks in the evening?
Never
1-2 times per week
3-5 times per week
Daily
Multiple times daily
Sleep tracking devices and technology use can provide insights into sleep architecture while potentially affecting circadian rhythms.
Do you use sleep tracking devices or apps?
Do you check your phone if you wake up during the night?
Do you sleep with your phone within arm's reach?
Are you woken by phone notifications during sleep?
Environmental factors significantly impact sleep architecture and circadian rhythm stability.
How would you rate your mattress comfort?
Very uncomfortable
Somewhat uncomfortable
Neutral
Comfortable
Very comfortable
How would you rate your pillow support?
Very poor support
Poor support
Adequate
Good support
Excellent support
Do you experience noise disturbances during sleep?
Do you use white noise or sleep sounds?
How often do you change your sheets/bedding?
Weekly
Every 2 weeks
Monthly
Every few months
Rarely
Understanding your sleep goals and satisfaction helps prioritize interventions for improving sleep architecture and circadian health.
Overall, how would you rate your current sleep quality?
How do you feel about your sleep upon waking?
What are your top 3 sleep-related concerns or goals?
Would you be interested in personalized recommendations to improve your sleep architecture and circadian health?
Is there anything else about your sleep patterns or concerns you'd like to share?
Analysis for Sleep Architecture & Circadian Health Assessment
Important Note: This analysis provides strategic insights to help you get the most from your form's submission data for powerful follow-up actions and better outcomes. Please remove this content before publishing the form to the public.
This comprehensive assessment excels at capturing the multifaceted nature of sleep architecture and circadian health. The form strategically progresses from basic demographics to complex behavioral patterns, ensuring users build context before tackling nuanced questions about light exposure and psychological factors. Its strength lies in the logical flow that mirrors clinical sleep assessments, making it valuable for both self-evaluation and professional consultation preparation.
The form effectively balances breadth with depth by using conditional follow-ups that prevent overwhelming users while capturing critical details when needed. This adaptive approach significantly reduces abandonment rates compared to static lengthy forms, while maintaining scientific rigor through evidence-based question selection that aligns with sleep medicine standards.
Age serves as the foundational demographic anchor that contextualizes all subsequent sleep data. This question enables age-adjusted sleep recommendations, as sleep architecture naturally changes across lifespan phases—from the deep sleep abundance of youth to the fragmented patterns common in older adults. The mandatory nature ensures critical population stratification for accurate analysis.
The numerical input format with placeholder example reduces entry errors while maintaining flexibility for precise age specification. This design choice supports both immediate automated scoring and longitudinal research applications, where age-related sleep trend analysis becomes possible. The data quality implications extend to identifying age-specific sleep disorders like early-onset insomnia versus normal age-related sleep changes.
From a user experience perspective, age represents a low-friction entry point that builds momentum for completing subsequent sections. The universal familiarity of this question reduces cognitive load while establishing trust through its relevance to sleep quality discussions. Privacy concerns are minimal given the non-identifiable nature of age when collected without additional personal details.
Typical bedtime on work/school nights captures the anchor point of an individual's circadian rhythm, representing the most stable measure of their internal biological clock. This mandatory field directly assesses circadian alignment by comparing against recommended sleep timing for optimal health outcomes. The time input format eliminates ambiguity present in text-based responses while accommodating shift workers through 24-hour format support.
This question's strength lies in its ability to identify social jet lag when cross-referenced with weekend timing patterns. The data reveals chronotype misalignment that affects 70% of the population, providing actionable insights for gradual schedule adjustments. The mandatory status ensures capture of the primary circadian marker needed for personalized recommendations.
The contextual help text implicitly educates users about circadian health while maintaining focus on practical assessment. By specifying "work/school nights," the form captures the most consistent sleep pattern rather than irregular social schedules, improving data reliability for clinical interpretation. This design choice reflects sophisticated understanding of sleep assessment best practices.
Typical wake time on work/school days complements bedtime data to calculate total sleep opportunity duration, revealing sleep debt accumulation patterns that drive daytime dysfunction. The mandatory requirement ensures complete circadian rhythm assessment through sleep midpoint calculation, a more stable measure than bedtime alone. This timing data enables identification of advanced or delayed sleep phase disorders when compared against population norms.
The form's design recognizes that wake time often represents the more socially-determined anchor point, particularly for those with inflexible work schedules. This understanding transforms the assessment from simple duration calculation to sophisticated chronotype evaluation, distinguishing between biological versus social determinants of sleep timing. The data quality benefits from this approach through reduced variance in responses.
User experience optimization appears through the contextual specification of "work/school days," which triggers automatic recall of the most consistent pattern rather than vacation or irregular schedules. This framing significantly improves test-retest reliability while reducing the cognitive burden of calculating averages across variable schedules.
Average total sleep time per night (hours) provides the critical sleep duration metric that correlates directly with health outcomes ranging from cognitive performance to cardiovascular disease risk. The mandatory numeric format with decimal support enables precise capture of the 7-9 hour optimal range while identifying pathological short (<6 hours) or long (>9 hours) sleep durations associated with increased mortality.
This question's design excellence appears in its request for "average" rather than ideal or recommended sleep time, forcing respondents to confront their actual sleep debt rather than aspirational values. The numeric validation ensures data quality while the decimal format captures the reality that most people sleep in 30-90 minute increments rather than whole hours. This precision level supports both clinical threshold identification and research-grade statistical analysis.
The placement within the timing patterns section creates natural cross-validation opportunities with bedtime and wake time responses, enabling internal consistency checks that improve data reliability. This triangulation approach represents sophisticated form design that anticipates response validation needs while maintaining user-friendly presentation.
The comprehensive nature of this assessment creates a rich dataset suitable for machine learning applications in sleep disorder prediction. The multi-dimensional approach capturing timing, environment, behavior, and physiology enables identification of subtle interaction effects that single-domain assessments miss. This data richness supports both individual diagnosis and population-level research into sleep health trends.
Privacy considerations are well-managed through the absence of directly identifiable information beyond age and gender, while maintaining sufficient detail for meaningful analysis. The optional nature of most sensitive questions (mental health, medications) respects user autonomy while the mandatory core ensures minimum viable data for basic assessment. This approach maximizes completion rates while respecting privacy boundaries.
The longitudinal value of this data becomes apparent through repeat assessments that can track intervention effectiveness or natural sleep pattern evolution. The standardized format enables comparison against population percentiles and clinical thresholds, transforming subjective sleep complaints into objective measurement categories that guide treatment decisions.
The progressive disclosure strategy prevents cognitive overload by grouping related concepts into digestible sections with clear explanatory text. This approach reduces abandonment rates common in lengthy health assessments while building user knowledge about sleep science through contextual education. The conditional question logic prevents irrelevant questioning that frustrates users and degrades data quality.
The form's accommodation of diverse lifestyles through inclusive response options (shift work, various diets, technology use) prevents alienation of significant population segments. This inclusive design ensures the assessment remains relevant across socioeconomic and cultural contexts, improving external validity of collected data while respecting user diversity.
Completion time optimization appears through the strategic placement of mandatory fields early in each section, ensuring users can provide minimum viable data even if they abandon later portions. This approach maximizes useful data collection while respecting the reality that comprehensive assessments often see progressive abandonment rates.
Mandatory Question Analysis for Sleep Architecture & Circadian Health Assessment
Important Note: This analysis provides strategic insights to help you get the most from your form's submission data for powerful follow-up actions and better outcomes. Please remove this content before publishing the form to the public.
Question: Age
Justification: Age remains fundamental to interpreting all sleep data as sleep architecture undergoes dramatic changes across the lifespan. Without age information, normal sleep duration recommendations become meaningless—a 7-hour sleep might indicate pathology in a teenager but represent optimal health in a senior. The mandatory status ensures every assessment can be age-adjusted for accurate clinical interpretation, preventing misdiagnosis of age-appropriate sleep patterns as disorders.
Question: Typical bedtime on work/school nights
Justification: This mandatory field captures the primary anchor of circadian rhythm assessment, enabling identification of delayed sleep phase syndrome affecting 15% of chronic insomnia patients. Without consistent bedtime data, the assessment cannot calculate sleep efficiency, diagnose circadian misalignment, or provide personalized timing recommendations. The mandatory requirement ensures capture of the most stable circadian marker regardless of user completion of subsequent optional sections.
Question: Typical wake time on work/school days
Justification: Wake time completion enables calculation of total sleep opportunity and sleep midpoint—the most reliable circadian phase marker used in chronomedicine. This mandatory field prevents incomplete assessments that would otherwise render bedtime data meaningless for circadian rhythm evaluation. The requirement ensures identification of socially-imposed sleep restriction versus biological sleep disorders, distinguishing between weekend oversleep caused by sleep debt versus natural chronotype expression.
Question: Average total sleep time per night (hours)
Justification: Sleep duration represents the most predictive single metric for health outcomes, with both short and long sleep associated with increased mortality risk. The mandatory numeric format ensures every assessment can identify pathological sleep durations requiring medical referral, while enabling population-level comparison against optimal 7-9 hour ranges. Without this core metric, the assessment cannot fulfill its primary purpose of evaluating restorative sleep adequacy or identifying potential sleep disorders requiring intervention.
The current mandatory field strategy demonstrates sophisticated understanding of sleep assessment priorities by requiring only the four essential metrics needed for basic circadian evaluation while keeping all behavioral and environmental factors optional. This approach maximizes completion probability while ensuring minimum viable data quality for meaningful analysis. The strategic placement of mandatory fields across the first two sections creates early commitment that improves completion rates for subsequent optional portions.
Consider implementing conditional mandatory logic for high-risk responses—for example, making medication details mandatory when sleep disorders are reported, or requiring light exposure details when shift work is indicated. This adaptive approach would improve data quality for clinical decision-making without burdening low-risk users. Additionally, consider adding a progress indicator showing that only 4 of 40+ questions are mandatory, which research shows can increase completion rates by 23% through perceived effort reduction.