Sleep Self-Assessment
Reflect on your current habits across key areas. This guide helps you identify where focused attention could make the greatest difference.
Assess your sleep foundations
Each area below influences sleep quality independently and in combination. Consider how your current habits score in each.
Schedule Consistency
Do you wake within 30 minutes of the same time every day, including weekends? Irregular wake times shift your circadian rhythm and can cause persistent daytime fatigue.
Screen & Light Habits
How much screen time do you have in the final hour before bed? Blue-wavelength light suppresses melatonin and delays the natural shift towards sleepiness.
Sleep Environment
Is your bedroom cool, quiet, and dark enough? Environmental conditions directly affect how easily you fall asleep and how deeply you stay asleep through the night.
Evening Eating & Drinking
Large meals, alcohol, and caffeine in the evening can fragment sleep architecture. Alcohol, in particular, reduces restorative deep sleep in the second half of the night.
Mental Wind-Down
Do you have a routine that signals to your mind it is time to rest? Unresolved worries and stimulating content keep your nervous system in an alert state at bedtime.
Daytime Activity
Regular physical activity builds sleep pressure — the natural drive to sleep that accumulates during waking hours. Sedentary days can leave you physically under-tired at bedtime.
From reflection to action
Self-assessment is a valuable first step, but translating insight into lasting change is where professional guidance makes a real difference.
Our consultants work with you to prioritise the areas with the greatest impact, set realistic targets, and build a structured plan you can actually follow.
Book a ConsultationTrack before you change
Record your bedtime and wake time
Even rough estimates reveal patterns over a week or two.
Note how long it takes to fall asleep
Consistently over 30 minutes may indicate a sleep-onset issue worth exploring.
Log any night wakings
Note approximate times and whether you fell back asleep easily.
Rate your morning alertness
A simple 1–5 scale captures how restored you feel each day.
Choose the level of support you need
All sessions are conducted by trained sleep hygiene consultants. Results depend on individual engagement and consistency.
Initial Sleep Review
A focused 60-minute consultation to map your current sleep habits, identify key challenges, and outline an initial direction.
Four-Week Programme
A structured four-session programme covering assessment, planning, implementation support, and a progress review.
Eight-Week Deep Dive
For those seeking sustained support, this extended programme includes bi-weekly sessions and a detailed end-of-programme report.