What happened in the past when you tried changing a sleep habit?
- I felt better almost immediately and stuck with the change
- I felt better for a little while but then I went back to my old ways
- Nothing really changed
- Things got worse, I think I might be someone who just doesn’t sleep well
What comes to mind when you hear the phrase “sleep hygiene?”
- A sense of relief and a plan to take action
- It makes me feel guilty and overwhelmed
- It sounds like a made up thing
- I think I need to learn more about it
How comfortable are you going to bed when you’re not sleepy?
- Not at all comfortable
- I don’t love it, but sometimes it’s necessary
- It doesn’t bother me
- I prefer it, I like to read and relax before I actually fall asleep
How do you feel about giving up caffeine to get better sleep?
- I’ve done it before, it’s not a big deal
- I’d be willing to give it a try
- I need my coffee, I don’t think I could do it
- I think it’s totally unrealistic, people who say that have never had my sleep issues
You are at a party and everyone’s staying up late, but you’re exhausted. What do you do?
- Make up an excuse and leave
- Power through, no one will even notice I’m tired
- Announce to everyone that I’m going to bed, goodnight!
- Wait until most people have left and then slip out unnoticed
What’s your favorite thing to do to wind down before bed?
- Take a hot bath
- Watch TV or a movie
- Read a book
- Spend time with loved ones
What do you dream about when it comes to a perfect night of sleep?
- Sleeping all the way through the night without waking up
- Having vivid, exciting dreams
- Waking up feeling refreshed and energized
- I just want to be someone who sleeps soundly
What’s your go-to podcast, TV show, or music to help you fall asleep?
- I need total silence to fall asleep
- Something calming and meditative, like nature sounds
- Something familiar and comforting, like a favorite TV show
- Upbeat music to distract me from racing thoughts
What aspect of sleep makes you the most happy?
- Knowing I can get a good night’s sleep any time, any place
- Feeling rested and refreshed in the morning
- Having the energy to do everything I want to do during the day
- Not stressing about my sleep anymore
What’s your favorite memory related to sleep?
- Sleeping in a hammock on a warm summer night
- Sleeping in late on a rainy Saturday morning
- The feeling of falling asleep in a loved one’s arms
- I can’t remember a time when I slept well enough to have a good memory related to it
What is most likely to make you feel down about your sleep?
- Waking up in the middle of the night and not being able to fall back asleep
- Waking up feeling exhausted, even after a full night of sleep
- Not being able to function at my best due to poor sleep
- Feeling like I’m the only one struggling with this
How often do you consciously try to implement good sleep hygiene practices?
- Every single night
- Most nights of the week
- Only when I’m having trouble sleeping
- Never
What makes you most frustrated about the current state of your sleep?
- The inconsistency of it all
- The impact it’s having on my mental health
- The lack of control I feel
- The feeling that I’ve tried everything and nothing works
If you could choose any sleep schedule, without any constraints, what would it be and why?
- Going to bed early and waking up early
- Sleeping in late and staying up late
- Taking multiple naps throughout the day
- Sleeping when my body tells me to
You have 24 hours to do whatever you want – what does your sleep schedule look like?
- It’s no different than any other day
- I’m sleeping in!
- I’m taking a nap, definitely
- I’m probably going to be up all night
Which of these sleep-related topics do you most want to learn about?
- How to create a relaxing bedtime routine
- The science behind sleep cycles and how they impact my energy levels
- Tips for falling asleep faster and staying asleep longer
- Different types of sleep disorders and how to know if I have one
What causes, topics, or interests, are you most passionate about that keep you up at night?
- Social justice issues
- Climate change
- My career aspirations
- My relationships
What is your absolute favorite thing to do right before you fall asleep?
- Cuddle with a loved one (or pet!)
- Listen to relaxing music
- Meditate or do breathing exercises
- Watch a lighthearted TV show
How would your friends and family describe your sleep habits?
- “They’re always so well-rested!”
- “They’re a night owl for sure.”
- “They’re always complaining about being tired.”
- “I don’t think they’ve ever slept through the night.”
Tell us a little about your sleep environment – what’s it like?
- Cool, dark, and quiet—the perfect sleep sanctuary
- A little cluttered, but cozy nonetheless
- It could use some work, I know…
- Pretty chaotic, just like the rest of my life
What is your strongest sleep-related attribute?
- My ability to fall asleep quickly
- My ability to sleep through the night without waking up
- My ability to wake up feeling refreshed
- Honestly, I don’t think I have one
What’s the first thing that comes to mind when you wake up in the middle of the night?
- “Ugh, not again!”
- “I need to get back to sleep, I have so much to do tomorrow.”
- “I wonder what time it is?”
- Nothing at all, I usually fall right back asleep
What (physically, mentally, or emotionally) affects your sleep the most?
- Stress
- Diet
- Exercise
- Screen time
What’s your idea of the perfect sleep environment?
- A cool, dark room with blackout curtains and a white noise machine
- A cozy and inviting space with soft blankets and pillows
- A minimalist and clutter-free environment
- As long as I have a comfortable bed, I’m good
What keeps you up at night about your sleep?
- I’m worried about the long-term health effects of not getting enough sleep
- I’m frustrated that I can’t seem to find a solution that works
- I’m starting to feel hopeless that I’ll ever be a good sleeper
- Nothing, I usually fall asleep pretty easily
Which of these (topics, activities, or scenarios related to sleep) would you enjoy the most?
- Learning about the science of sleep and how it affects your body and mind
- Creating a personalized sleep plan that meets your unique needs
- Experimenting with different sleep techniques and finding what works best for you
- Connecting with others who are also striving to improve their sleep
When you think about your sleep, what are you most concerned about?
- The impact it’s having on my mental health
- The impact it’s having on my physical health
- The impact it’s having on my work or personal life
- All of the above
What’s your favorite sleep-related quote?
- “Never waste any time you can spend sleeping.” — Frank H. Knight
- “Sleep is the best meditation.” — Dalai Lama
- “Your future depends on your dreams, so go to sleep.” — Mesut Barazany
- I’ve never really thought about it
If you could waive a magic wand, what would the perfect sleep outcome be?
- Falling asleep the moment my head hits the pillow
- Sleeping soundly through the night
- Waking up feeling refreshed and energized, without an alarm
- To not have to think about it ever again
When you were a kid, how did you sleep?
- Like a log!
- I’ve always been a night owl
- I was a champion sleepwalker
- My parents said I never slept
You have a choice of a good night’s sleep or (your favorite dessert) – which do you choose?
- Sleep, always
- Dessert – YOLO!
- This is too hard to choose
A specific situation arises, you didn’t sleep well last night but you have an important presentation at work today, how do you react?
- Power through, I can sleep when I’m dead
- I let my boss know I might not be at my best
- Call in sick
- I’m canceling the meeting and rescheduling when I’m not sleep deprived
If you could choose any sleep-related superpower, which one would you choose and why?
- The ability to fall asleep anywhere, anytime
- The ability to function perfectly on minimal sleep
- The ability to control your dreams
- The ability to give the gift of sleep to others
What’s the first thing that comes to mind when you can’t fall asleep?
- “I’m never going to fall asleep!”
- “I need to relax.”
- “I should get out of bed and do something else.”
- I don’t really think about it, I just let my mind wander
Which of the following best describes your current sleep pattern?
- I fall asleep easily and sleep soundly through the night.
- I have trouble falling asleep, but once I’m asleep, I usually stay asleep.
- I fall asleep easily, but I wake up frequently throughout the night.
- I have trouble falling asleep and I wake up frequently throughout the night.
What is your current biggest challenge when it comes to sleep?
- Falling asleep
- Staying asleep
- Waking up feeling refreshed
- I don’t have any sleep challenges
What’s the first thing that comes to mind when you have trouble sleeping?
- I worry about how it will affect me the next day
- I try to identify the root cause of my sleeplessness
- I reach for my phone
- I just accept it and try to relax
How do you handle the stress of not being able to sleep?
- I engage in relaxation techniques, such as deep breathing or meditation.
- I read a book or watch TV to distract myself.
- I toss and turn, becoming increasingly frustrated.
- I get out of bed and try to do something productive until I feel tired.
How would you describe your relationship to sleep?
- We’re on good terms!
- It’s complicated.
- It’s a constant battle.
- I don’t have one
Are you stuck in an unhelpful sleep cycle?
- No, I feel in control of my sleep.
- Maybe a little, but I’m working on it.
- Yes, I’m struggling to break free.
What would you say are your top sleep struggles right now?
- Inconsistent sleep schedule
- Racing thoughts at bedtime
- Using electronic devices before bed
- I don’t have any sleep struggles right now
What is your sleep goal?
- To improve my sleep quality
- To establish a more consistent sleep schedule
- To reduce my reliance on sleep aids
- I’m not sure
What do you think is missing in your quest to get better sleep?
- Knowledge and education
- Accountability and support
- A willingness to make changes
- I have all the tools and resources I need
What is your current level of expertise in sleep hygiene practices?
- Beginner
- Intermediate
- Advanced
- I’m not sure
(A scenario arises) You wake up feeling groggy even after a full night of sleep, how do you respond?
- I assume I must have slept poorly
- I drink a caffeinated beverage
- I try to identify any potential factors that may have disturbed my sleep
- I take a nap
What (physical, emotional, or tactical sensation) do you experience most when you’re sleep deprived?
- Headaches
- Irritability
- Difficulty concentrating
- Increased appetite
Which of the following do you notice yourself worrying about on a day-to-day basis?
- Work deadlines
- Financial obligations
- Relationships
- All of the above
How energized and focused do you feel in your daily life?
- I’m firing on all cylinders most of the time
- I have my ups and downs
- I’m always running on fumes
- I feel pretty good most days
How well do you stick to your convictions about sleep?
- I have strong convictions and I stick to them no matter what
- I try my best, but I’m not perfect
- I’m pretty flexible
- I don’t have strong convictions about this
Which of the following is most accurate when it comes to your sleep environment?
- It’s my sanctuary—cool, dark, and quiet.
- It could use some work, but it’s not a top priority right now.
- I’m not sure what constitutes a good sleep environment.
- I make the best of what I have
To what degree do you experience difficulty waking up in the morning?
- Never—I’m a morning person!
- Occasionally, especially if I haven’t slept well
- Most days—I need multiple alarms
- I usually wake up feeling exhausted, no matter how much sleep I’ve gotten
How do you handle the issue of sleep hygiene practices conflicting with your social life?
- I prioritize my sleep over my social life
- I try to find a balance, but it’s not always easy
- I don’t worry about it too much
- Sleep hygiene isn’t really on my radar
Do you have a consistent bedtime routine at home, or does it vary?
- I have a relaxing bedtime routine that I follow every night
- I try to, but it often falls apart
- I don’t have a bedtime routine
- I’m not really sure what that is
How well do you think you manage the different factors that can impact your sleep?
- Very well, I’m really proactive
- I could definitely do better
- It depends on the day
- I’m not sure where to start
What happens if you deviate from your sleep schedule?
- I feel the effects immediately
- It takes a couple of days to catch up
- I’m pretty resilient, so it doesn’t really affect me
- I don’t have a sleep schedule to deviate from
What do you think you need to achieve your sleep goals?
- More information and education
- Practical tips and strategies
- Support from others
- I think I need professional help
How often do you engage in activities that you know are disruptive to your sleep?
- Never—I’m very disciplined.
- Occasionally—I’m only human.
- Frequently—I need to work on my self-control
- Always, I just can’t help myself
How confident are you in your ability to make lasting changes to your sleep habits?
- Very confident
- Somewhat confident
- Not very confident
- I don’t think it’s possible for me
How do you handle situations where you’re sleep deprived but need to make an important decision?
- I power through and do my best
- I try to postpone the decision
- I ask for help or support from others
- I avoid making decisions when I’m sleep deprived at all costs
I believe (statement) you haven’t prioritized your sleep and it’s impacting your mental health.
- That’s probably true
- I’ve been meaning to make it more of a priority
- I don’t think that’s accurate
- Mind your own business
I’m afraid of (some outcome) not being able to improve my sleep and that it will negatively impact my life in some way.
- That’s my biggest fear
- I try not to think about it
- I’m not really afraid of that
Which of the following is most likely to frustrate you when it comes to sleep?
- Knowing what to do but not doing it
- Feeling like I’ve tried everything but nothing works
- Feeling like I’m the only one who struggles with sleep
- I’m not easily frustrated
What is the trickiest part about maintaining good sleep hygiene for you?
- Resisting temptations and distractions
- Staying consistent over time
- Managing stress and anxiety
- I don’t find it tricky
Do you have a hard time falling asleep, or a hard time staying asleep?
- Falling asleep
- Staying asleep
- Both
- Neither
Do you have a support system in place, such as a therapist, sleep coach, or supportive friends and family, to help you on your sleep journey?
- Yes, I have a great support system
- I have a few people I can talk to
- No, but I’m open to finding one
- I prefer to handle things on my own
How do you determine your ideal bedtime and wake-up time each day?
- I listen to my body’s natural cues.
- I follow a consistent schedule, regardless of how I feel.
- I let my work or social schedule dictate my sleep.
- It’s different every day