A check on a repeatable wind-down, a steady wake time, and one rough night.
About this test
Stimulus control and a steady wind-down, from Bootzin's behavioral treatment of insomnia and later CBT-I, treat the bed as a place for sleep rather than for problem-solving. These items score whether you protected a rhythm instead of bargaining with a tired mind. They are sleep skills, not a screen for a sleep disorder.
Question 1 of 11
What this test asks
You want the wind-down to work on ordinary nights. What design is most likely to stick?
You have been awake and frustrated for about twenty minutes. What protects the bed?
After a rough night, the morning choice that best supports rhythm is:
Bright screens in the last hour are tricky because:
Open loops start spinning after you lie down. A parking plan looks like:
You want to learn your caffeine cutoff. What is a fair experiment?
One poor night is behind you. What should the next day avoid?
You have been answering mail in bed and now you toss for a long time. What association are you building?
Weekends tempt you to shift your wake time by several hours. What is the cost?
Your wind-down has nine steps and you rarely finish it. What edit fits?
Checking the clock every few minutes at night tends to:
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