Fast and practical. Find your dominant sleep friction pattern and what to prioritize this week.
The Sleep Architecture Self-Assessment is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It provides general wellness guidance based on self-reported responses and does not replace medical evaluation.
If you have loud snoring, gasping, witnessed apneas, severe insomnia, excessive daytime sleepiness, morning headaches, or other concerning symptoms, consult a qualified clinician for individualized evaluation and possible sleep testing.
Sleep efficiency is total sleep time divided by time in bed. It is commonly used as a core sleep architecture metric.
The Sleep Efficiency Calculator is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Sleep efficiency is a general metric and does not identify the specific cause of poor sleep or fragmentation.
If you have severe insomnia, excessive daytime sleepiness, loud snoring, gasping, witnessed apneas, or persistent non-restorative sleep, consult a qualified clinician for individualized evaluation and possible sleep testing.
A widely used screening questionnaire to estimate obstructive sleep apnea risk. This is not a diagnosis.
This tool estimates risk. Diagnosis requires validated sleep testing interpreted by qualified clinicians.
Adds +1 if BMI ≥ 35 kg/m²
Adds +1 if age > 50 years
Adds +1 if > 40 cm
Adds +1 if male
You can still use the symptom questions if you don’t know measurements yet—your score updates as you add them.
A 7-day implementation plan that turns your assessment and tool results into a schedule.
Optional. Free. Designed to help you implement what you learned here.
No spam. One email with the file.
The Sleep Optimization Blueprint and related form are for educational purposes only and do not establish a doctor-patient relationship. Accessing or downloading the blueprint does not provide individualized diagnosis or treatment.
If you have severe insomnia, suspected sleep apnea, pregnancy, seizure disorders, bipolar disorder, uncontrolled cardiometabolic disease, or take prescription medications, consult a qualified clinician before changing sleep routines, supplements, meal timing, or light exposure.