The 3 Elements of Good
                          Sleep Are:

     1.  Duration

     2.  Continuity

     3. Depth

Sleep Quality Questionnaire

Colin Espie developed The Sleep Quality Questionnaire-the Sleep Condition Indicator.    He is a professor of sleep medicine at the University of Oxford.

The questionnaire is a science backed tool to use as a reference to help you assess your sleeping.

Circle the most accurate response for each questions listed below.  At the end, add up your points to get your sleep assessment.
Thinking about a typical night in the last month....
1.  How long does it take you to fall asleep?
     0-15 min.           4 points
     16-30 min.        3 points 
     31-45 min.        2 points
     46-60min.         1 point
     > 60 min.           0 points
2. If you then wake up one or more times during the night, how long are you awake in total? (Add up all the time you are awake.)
      0-15 min.          4 points
     16-30 min.        3 points 
     31-45 min.        2 points
     46-60min.         1 point
     > 60 min.           0 points

3.  If your final wake-up time occurs before you intend to wake up, how much earlier is this?
      I don't wake up too early/Up to 15 min. early                    4 points
     16-30 min. early                                                                                   3 points
     31-45 min. early                                                                                   2 points
     46-60 min. early                                                                                   1 point
     >60 min. early                                                                                        0 points
4.  How many nights a week do you have a problem with your sleep?
     0-1     4 points
     2          3 points
     3          2 points
     4          1 points
     5-7     0 points
5.  How would you rate your sleep quality?
     Very good       4 points
     Good                  3 points
     Average            2 points
     Poor                   1 point
     Very Poor       0 points
Thinking about the past month, to what extent has poor sleep....
6.  affected your mood, energy, or relationships?
     Not at all                   4 points
     A little                         3 points
     Somewhat                2 points
     Much                           1 point
     Very Much               0 points
7.  affected your concentration, productivity, or ability to stay awake?
      Not at all                   4 points
     A little                         3 points
     Somewhat                2 points
     Much                           1 point
     Very Much               0 points

8.  troubled you in general?
     Not at all                   4 points
     A little                         3 points
     Somewhat                2 points
     Much                           1 point
     Very Much               0 points

Finally....
9. How long have you had a problem with your sleep?
I don't have a problem/< 1 month        4 points
1-2 months                                                        3 points
3-6 months                                                        2 points
7-12 months                                                     1 point
> 1 year                                                                0 points

Now add up your total score.

Use the following as a guide:
0-9 Your sleep problems seem to be severe. You should definitely try to get some help.
10-18 You have some sleep problems.  It's important to examine your sleep habits and see how you can make changes.
19-27 Your sleep is in good shape, but there are still many steps you can take to make it even better!
28-36 Your sleep is in great shape.  Keep doing what you're doing and spread the word!