a body-mind approach to fibromyalgia

Sleep Quality Quiz

 

I designed this quiz myself so I'm very proud of it. It's short and to the point. I suggest doing it about once a month so that you can keep track of your progress over time. What you'll like about this quiz is that it's very easy to score, and what you'll like even more about it, unlike with most other quizzes, is that you don't have to give me your email address so that I can send you junk mail. Enjoy the quiz.

1. How long have you had sleep problems?

[1] Less than a month

[2] 1 to 6 months

[3] 6 to 12 months

[4] More than a year

 

2. How would you rate your sleep quality?

[1] Good

[2] Average

[3] Poor

[4] Very poor

 

3. How long does it take you to fall asleep?

[1] Less than 15 min

[2] 16 - 45 min

[3] 46–60 min

[4] More than an hour

 

4. If you wake up at night how long do you stay awake?

[1] Less than 15 min

[2] 16 - 45 min

[3] 46–60 min

[4] More than an hour

 

5. How many nights a week do you have sleep problems?

[1] 0 - 1

[2] 2 - 3

[3] 4 - 5

[4] 6 - 7

 

6. Does poor sleep affect your mood, energy, or relationships?

[1] A little.

[2] Somewhat

[3] Much

[4] Very much

 

7. Does poor sleep affect your concentration or productivity?

[1] A little

[2] Somewhat

[3] Much

[4] Very much

 

8. Does poor sleep cause you distress?

[1] A little

[2] Somewhat

[3] Much

[4] Very much

 

9. How often do you have trouble staying awake during the day?

[1] A little

[2] Somewhat

[3] Much

[4] Very much

 

10. Do you have the following sleep problems?

[1] Difficulty breathing 

[1] Cough or snore loudly 

[1] Bad dreams

[1] Pain 

 

Your total score: ________

 

09 - 20 Good sleep quality 

21 - 30 Average sleep quality

30 - 40 Poor sleep quality

Chronotype Quiz

 

Cronotype is the natural inclination of your body to sleep at a certain time, or what most people understand as being an early bird versus a night owl. In addition to regulating sleep and wake times, chronotype has an influence on appetite, exercise, and core body temperature. It is responsible for the fact that you feel more alert at certain periods of the day and sleepier at others.

1. Would you consider yourself to be a morning or evening person?

[4] Definitely a morning person

[3] Somewhat more of a morning person

[2] Somewhat more of an evening person

[1] Definitely an evening person

 

2. What time do you like to get up on weekends?

[4] 5:00 - 6:00

[3] 6:00 - 8:00

[2] 8:00 - 11:00

[1] 11:00 - 12:00

 

3. What time do you like to go to bed if you have no commitments the next day?

[4] Before 21:00

[3] 21:00 - 23:00

[2] 23:00 - 01:00

[1] After 01:00

 

4. How much do you depend on an alarm clock?

[4] Not at all

[3] Slightly 

[2] Somewhat 

[1] Very much

 

5. How easy is it for you to get up in the morning?

[1] Very difficult

[2] Somewhat difficult

[3] Fairly easy

[4] Very easy

 

6. How alert are you during the first half hour after you wake up?

[1] Not at all alert

[2] Slightly alert

[3] Fairly alert

[4] Very alert

 

7. How would you perform if you did exercise from 7 to 8 am?

[4] Would be in good form

[3] Would be in reasonable form 

[2] Would find it difficult

[1] Would find it very difficult

 

8. At what time in the evening do you begin feeling sleepy?

[4] Before 21:00 

[3] 21:00 - 23:00

[2] 23:00 - 01:00

[1] After 01:00

 

9. At what time of the day do you feel most alert?

[4] before 8:00

[3] Between 8:00 - 13:00

[2] Between 13:00 - 16:00

[1] After 16:00

 

10. If you got into bed at 23:00 how tired would you be?

[1] Not at all tired

[2] A little tired

[3] Fairly tired

[4] Very tired

 

Total points ______

 

Scoring:

[10 - 20] A morning person (Lark) 

[20 - 30] A day person (Hummingbird)

[30 - 40] An evening person (Owl)