Sleep Optimizer

SLEEP ASSESSMENT QUESTIONNAIRE
================================

1. CURRENT SLEEP PATTERN:
   - Typical bedtime: ___
   - Time to fall asleep (sleep onset latency): ___ minutes
   - Number of nighttime awakenings: ___
   - Time awake during the night (total): ___ minutes
   - Wake-up time: ___
   - Time actually getting out of bed: ___
   - Total time in bed: ___ hours
   - Estimated actual sleep time: ___ hours

2. SLEEP QUALITY (1-10, where 10 is perfect): ___

3. PRIMARY SLEEP CONCERNS:
   [ ] Difficulty falling asleep
   [ ] Difficulty staying asleep
   [ ] Waking too early
   [ ] Not feeling rested despite sleeping enough
   [ ] Excessive daytime sleepiness
   [ ] Irregular schedule (shift work, travel)
   [ ] Snoring or breathing issues
   [ ] Restless legs or limb movements
   [ ] Nightmares or sleep terrors
   [ ] Sleepwalking or sleep talking

4. DAYTIME FUNCTIONING:
   - Energy level (1-10): ___
   - Caffeine consumption: ___ cups/day, last cup at ___
   - Alcohol consumption: ___ drinks/week, typically at ___
   - Napping: [ ] Yes (___ minutes at ___) [ ] No
   - Exercise: ___ days/week, typically at ___
   - Screen time before bed: ___ minutes

5. SLEEP ENVIRONMENT:
   - Room temperature: ___
   - Room darkness (1-10, 10=pitch black): ___
   - Noise level: [ ] Silent [ ] Some [ ] Noisy
   - Mattress age: ___ years
   - Bed partner: [ ] Yes [ ] No
   - Pets in bed: [ ] Yes [ ] No
   - Electronics in bedroom: ___

6. LIFESTYLE FACTORS:
   - Work schedule: ___
   - Stress level (1-10): ___
   - Current medications: ___
   - Medical conditions: ___
   - Shift work: [ ] Yes [ ] No
   - Frequent travel/time zones: [ ] Yes [ ] No

7. SLEEP GOAL:
   - Desired sleep duration: ___ hours
   - Desired bedtime: ___
   - Desired wake time: ___

SLEEP CYCLE STRUCTURE (one ~90-minute cycle)
=============================================

  AWAKE ----+
            |
  NREM 1 ---+--- Light sleep (5-10 min) - easily awakened
            |
  NREM 2 ---+--- True sleep onset (10-25 min) - body temp drops
            |
  NREM 3 ---+--- Deep/slow-wave sleep (20-40 min) - physical restoration
            |
  REM ------+--- Dream sleep (10-60 min) - mental restoration
            |
  [Cycle repeats]

Early night: More deep sleep (NREM 3)
Late night: More REM sleep

SLEEP HYGIENE AUDIT
=====================
Rate each item: [Y] Yes/Good  [N] No/Needs Work  [?] Unsure

SCHEDULE
[ ] Consistent bedtime (within 30 min, including weekends)
[ ] Consistent wake time (within 30 min, including weekends)
[ ] Sleep window matches my chronotype
[ ] 7-9 hours allocated for sleep

EVENING ROUTINE (1-2 hours before bed)
[ ] Screens off or using blue light filters 60+ min before bed
[ ] Avoid stimulating content (news, arguments, intense shows)
[ ] Relaxation routine in place (reading, stretching, bath)
[ ] Dim lighting in the home after sunset
[ ] No heavy meals within 2-3 hours of bedtime
[ ] No alcohol within 3 hours of bedtime
[ ] No caffeine after 2 PM (or 8+ hours before bed)
[ ] No intense exercise within 3 hours of bedtime

BEDROOM ENVIRONMENT
[ ] Temperature: 60-67F (15-19C)
[ ] Darkness: Room is very dark (blackout curtains/eye mask)
[ ] Noise: Quiet or consistent white noise
[ ] Mattress is comfortable and supportive
[ ] Pillows support neck alignment
[ ] Bedroom used only for sleep and intimacy
[ ] No visible clocks (prevents clock-watching anxiety)
[ ] Phone is silenced or out of the room

DAYTIME HABITS
[ ] Morning sunlight exposure within 30 min of waking (10-15 min)
[ ] Regular physical activity (but not too close to bedtime)
[ ] Limited napping (20 min max, before 3 PM)
[ ] Consistent meal times
[ ] Adequate hydration (but tapering before bed)
[ ] Stress management practices

ITEMS NEEDING IMPROVEMENT:
1. _______________
2. _______________
3. _______________

SLEEP SCHEDULE CALCULATOR
===========================

Step 1: Required wake time (work/life): ___:___ AM

Step 2: Target sleep duration: ___ hours

Step 3: Sleep onset latency (time to fall asleep): ~___ min

Step 4: Calculate bedtime:
  Wake time - sleep duration - onset latency = bedtime
  Example: 6:30 AM - 8 hrs - 15 min = 10:15 PM bedtime

Step 5: Wind-down routine start:
  Bedtime - 60 min = start dimming lights, begin routine
  Example: 10:15 PM - 60 min = 9:15 PM start routine

MY SCHEDULE:
  9:__ PM - Begin wind-down routine
  __:__ PM - In bed, lights out
  __:__ AM - Wake time (alarm)
  __:__ AM - Out of bed (no snooze)
  __:__ AM - Bright light exposure