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Sleep quality

Which habits make sleep better or worse, and by how much, on three standard sleep scores. Tap a pill, answer yours.

Your total sleep score

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of 100

Answer the 14 factors below to see your total sleep score and the three meters behind it.

What actually moves sleep quality

?

What actually moves sleep quality

A habit sits on a meter’s chart only when its paper measured that meter; some sit on two or three.

Sleep efficiency: what moves it

+10%+5%0%−5%−10%← worse · % change in sleep efficiency · better →Factors, ranked by biggest effect+9.9%#1≈−7.6%#2≈−7.5%#3−7%#4≈+5.5%#5−3%#6≈−2.5%#7+2.2%#8+2%#9+1.2%#10Everythingelseno single number

Scroll sideways to see every factor →

Tap a pill to answer yours.

Where you sit

0 of 10 answered

Answer the 10 factors above to see which ones raise your own risk, which sit at the reference, and which the studies have no number for.

Sleep efficiency in percentage points of the night versus the factor’s reference, above the line better, below it worse (≈ arithmetic on two printed figures, * a band the study never measured).

Sources (34)Kondratavičienė et al., Medicina (Kaunas) 2022 · He et al., PLoS One 2020 · Black et al., JAMA Intern Med 2015 and 31 moreShow all
  1. [1]L. Kondratavičienė et al. Short-Term Continuous Positive Air Pressure Treatment: Effects on Quality of Life and Sleep in Patients with Obstructive Sleep Apnea. Medicina (Kaunas), 58(3), 2022. doi:10.3390/medicina58030350 Evidence: Very low
  2. [2]A. M. Chang et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A, 112(4):1232-7, 2015. doi:10.1073/pnas.1418490112 Evidence: Low
  3. [3]J. W. He et al. Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. PLoS One, 15(2):e0228756, 2020. doi:10.1371/journal.pone.0228756 Evidence: Low
  4. [4]D. S. Black et al. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern Med, 175(4):494-501, 2015. doi:10.1001/jamainternmed.2014.8081 Evidence: Low
  5. [5]J. M. Trauer et al. Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis. Ann Intern Med, 163(3):191-204, 2015. doi:10.7326/M14-2841 Evidence: High
  6. [6]H. L. Soh et al. Efficacy of digital cognitive behavioural therapy for insomnia: a meta-analysis of randomised controlled trials. Sleep Med, 75:315-325, 2020. doi:10.1016/j.sleep.2020.08.020 Evidence: Moderate
  7. [7]F. A. Scheer et al. Repeated melatonin supplementation improves sleep in hypertensive patients treated with beta-blockers: a randomized controlled trial. Sleep, 35(10):1395-402, 2012. doi:10.5665/sleep.2122 Evidence: Low
  8. [8]A. Baniassadi et al. Nighttime ambient temperature and sleep in community-dwelling older adults. Sci Total Environ, 899:165623, 2023. doi:10.1016/j.scitotenv.2023.165623 Evidence: Low
  9. [9]C. Gardiner et al. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Med Rev, 69:101764, 2023. doi:10.1016/j.smrv.2023.101764 Evidence: Moderate
  10. [10]C. Drake et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med, 9(11):1195-200, 2013. doi:10.5664/jcsm.3170 Evidence: Low
  11. [11]S. I. Patel et al. The Effect of Dogs on Human Sleep in the Home Sleep Environment. Mayo Clin Proc, 92(9):1368-1372, 2017. doi:10.1016/j.mayocp.2017.06.014 Evidence: Very low
  12. [12]M. Röösli et al. Associations of Various Nighttime Noise Exposure Indicators with Objective Sleep Efficiency and Self-Reported Sleep Quality: A Field Study. Int J Environ Res Public Health, 16(20), 2019. doi:10.3390/ijerph16203790 Evidence: Very low
  13. [13]K. P. Wright Jr. et al. Entrainment of the human circadian clock to the natural light-dark cycle. Curr Biol, 23(16):1554-8, 2013. doi:10.1016/j.cub.2013.06.039 Evidence: Very low
  14. [14]M. Boubekri et al. Impact of windows and daylight exposure on overall health and sleep quality of office workers: a case-control pilot study. J Clin Sleep Med, 10(6):603-11, 2014. doi:10.5664/jcsm.3780 Evidence: Very low
  15. [15]Y. Xie et al. Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Psychiatry, 12:664499, 2021. doi:10.3389/fpsyt.2021.664499 Evidence: Moderate
  16. [16]A. Brzezinski et al. Effects of exogenous melatonin on sleep: a meta-analysis. Sleep Med Rev, 9(1):41-50, 2005. doi:10.1016/j.smrv.2004.06.004 Evidence: Moderate
  17. [17]K. V. Jespersen et al. Listening to music for insomnia in adults. Cochrane Database Syst Rev, 8(8):CD010459, 2022. doi:10.1002/14651858.CD010459.pub3 Evidence: Moderate
  18. [18]B. Ekholm, S. Spulber, and M. Adler. A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders. J Clin Sleep Med, 16(9):1567-1577, 2020. doi:10.5664/jcsm.8636 Evidence: Low
  19. [19]L. Zhang et al. Cigarette smoking and nocturnal sleep architecture. Am J Epidemiol, 164(6):529-37, 2006. doi:10.1093/aje/kwj231 Evidence: Very low
  20. [20]M. P. St-Onge et al. Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep. J Clin Sleep Med, 12(1):19-24, 2016. doi:10.5664/jcsm.5384 Evidence: Very low
  21. [21]S. Haghayegh et al. Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Med Rev, 46:124-135, 2019. doi:10.1016/j.smrv.2019.04.008 Evidence: Moderate
  22. [22]E. Ferracioli-Oda, A. Qawasmi, and M. H. Bloch. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One, 8(5):e63773, 2013. doi:10.1371/journal.pone.0063773 Evidence: Moderate
  23. [23]C. Gardiner et al. The effect of alcohol on subsequent sleep in healthy adults: A systematic review and meta-analysis. Sleep Med Rev, 80:102030, 2024. doi:10.1016/j.smrv.2024.102030 Evidence: Moderate
  24. [24]D. P. Windred et al. Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep, 47(1), 2024. doi:10.1093/sleep/zsad253 Evidence: Low
  25. [25]T. Yamada et al. Daytime Napping and the Risk of Cardiovascular Disease and All-Cause Mortality: A Prospective Study and Dose-Response Meta-Analysis. Sleep, 38(12):1945-53, 2015. doi:10.5665/sleep.5246 Evidence: High
  26. [26]M. Jansson-Fröjmark and K. Lindblom. A bidirectional relationship between anxiety and depression, and insomnia? A prospective study in the general population. J Psychosom Res, 64(4):443-9, 2008. doi:10.1016/j.jpsychores.2007.10.016 Evidence: Low
  27. [27]K. Obayashi, K. Saeki, and N. Kurumatani. Association between light exposure at night and insomnia in the general elderly population: the HEIJO-KYO cohort. Chronobiol Int, 31(9):976-82, 2014. doi:10.3109/07420528.2014.937491 Evidence: Very low
  28. [28]S. I. Iao et al. Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: findings from the American time use survey. Br J Nutr, 127(12):1888-1897, 2022. doi:10.1017/S0007114521003597 Evidence: Very low
  29. [29]H. J. Drews et al. Bed-Sharing in Couples Is Associated With Increased and Stabilized REM Sleep and Sleep-Stage Synchronization. Front Psychiatry, 11:583, 2020. doi:10.3389/fpsyt.2020.00583 Evidence: Very low
  30. [30]J. Stutz, R. Eiholzer, and C. M. Spengler. Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports Med, 49(2):269-287, 2019. doi:10.1007/s40279-018-1015-0 Evidence: Moderate
  31. [31]M. Zunhammer, P. Eichhammer, and V. Busch. Sleep Quality during Exam Stress: The Role of Alcohol, Caffeine and Nicotine. PLoS One, 9(10):e109490, 2014. doi:10.1371/journal.pone.0109490 Evidence: Very low
  32. [32]M. R. Genderson et al. Genetic and environmental influences on sleep quality in middle-aged men: a twin study. J Sleep Res, 22(5):519-26, 2013. doi:10.1111/jsr.12048 Evidence: Very low
  33. [33]D. J. Buysse et al. The Pittsburgh Sleep Quality Index: a new instrument for psychiatric practice and research. Psychiatry Res, 28(2):193-213, 1989. doi:10.1016/0165-1781(89)90047-4 Evidence: Not graded (measurement tool)
  34. [34]C. H. Bastien, A. Vallières, and C. M. Morin. Validation of the Insomnia Severity Index as an outcome measure for insomnia research. Sleep Med, 2(4):297-307, 2001. doi:10.1016/s1389-9457(00)00065-4 Evidence: Not graded (measurement tool)

Every factor, one by one

One quick question each. The charts above follow your answers.

  1. #1A weighted blanket[18]≈−10.1 pts

    A heavy blanket has one properly controlled trial and it is a big one.

    Do you have insomnia, and if so, do you sleep under a weighted blanket?

    outside the trials
    0 pts
    ≈−10.1 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  2. #2Treating sleep apnea[1]≈−7.1 pts

    No habit fixes a night that is being broken by breathing.

    Do you snore loudly or wake up gasping?

    ≈−7.5 pts
    ≈−3.5 pts
    ≈−7.1 pts
    0 pts

    On each meter:Efficiency≈+5.5%PSQI≈−7.1 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  3. #3CBT-I for insomnia[6, 5]−5 pts

    For chronic insomnia the proven fix is cognitive behavioral therapy for insomnia, not a pill.

    Chronic insomnia (bad nights 3+ times a week for 3+ months): where are you with it?

    outside the trials
    0 pts
    −5 pts

    On each meter:Efficiency+9.9%ISI−5 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  4. #4Phone or screens before bed[2, 3]≈+3.4 pts

    The best trial of the actual habit: 38 students were randomized to stop using their phone in the 30 minutes before bed for four weeks, or carry on.

    What does the last half hour before bed look like, light-wise?

    0 pts
    ≈+1.7 pts
    ≈+3.4 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  5. #5Music at bedtime[17]−2.8 pts

    The cheapest sleep aid with a pooled number.

    Do you listen to calm music as part of going to sleep?

    0 pts
    ≈−1.4 pts
    −2.8 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  6. #6Regular exercise[15]−2.2 pts

    Exercise helps sleep more on paper than on the wrist.

    How many days a week do you get 30+ minutes of exercise?

    0 pts
    ≈−1.1 pts
    −2.2 pts
    −2.2 pts

    Same number, 2 answers: The trials compared exercisers with inactive controls; “daily” and “most days” are both the exercising arm

    On each meter:Efficiency+1.2%PSQI−2.2 ptsISI−1.5 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  7. #7Mindfulness or relaxation practice[4]−1.8 pts

    Stress is a sleep driver with no clean number of its own (in students it explained more of sleep quality than caffeine or alcohol), but the practice that answers it has one.

    Do you have a regular relaxation or mindfulness practice?

    0 pts
    ≈−0.9 pts
    −1.8 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  8. #8Beta-blocker medication[7]≈−7.6%

    Beta-blockers suppress the night-time melatonin surge, which is the likely reason insomnia is a listed side effect.

    Do you take a beta-blocker (atenolol, metoprolol, propranolol, bisoprolol)?

    0%
    ≈−7.6%

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  9. #9Bedroom temperature[8]≈−7.5%

    Core temperature has to fall for sleep to start and deepen.

    How warm is your bedroom at night?

    0%
    ≈−3.8%
    ≈−7.5%

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  10. #10Caffeine timing[9, 10]−7%

    The best-measured habit on this page.

    When does your last caffeine of the day usually land?

    0%
    0%
    ≈−3.5%
    −7%

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  11. #11A pet on the bed[11]−3%

    Small and measurable for dogs.

    Which pets sleep on your bed? Tick every one that applies.

    0%
    −3%
    not enough research yet
    not enough research yet

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  12. #12Night-time noise[12]≈−2.5%

    Noise you sleep through still costs.

    How noisy is your bedroom at night?

    0%
    ≈−1.3%
    ≈−2.5%

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  13. #13Melatonin[16]+2.2%

    Melatonin is a small, real effect, not a sleeping pill.

    Do you take melatonin at bedtime?

    0%
    ≈+1.1%
    +2.2%

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  14. #14Daylight during the day[13, 14]+2%

    Light is the master input to the circadian clock, and daytime light is the half people forget.

    How much real daylight do you get on a typical day?

    0%
    ≈+1%
    +2%

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

Keep going

The deep dives behind this chart, and the quizzes that score it.

Take the sleep quiz →Take the stress quiz →Take the blood pressure quiz →All quizzes →All deep dives →