Athlete's Sleep Quality Screener
An informational tool based on the Athlete Sleep Screening Questionnaire (ASSQ).
For informational purposes only. Not a substitute for professional medical advice.
Sleep Symptom Checklist
For each question below, select the answer that best describes your experience over the recent past.
Your Results
Your ASSQ Sleep Difficulty Score (SDS) is:
8
Key Areas for Improvement:
Your 2-Week Game Plan
Create a Consistent Sleep Window
For the next 14 days, your goal is to go to bed and wake up at the same time every day, even on weekends. A consistent sleep schedule is the most powerful habit for improving sleep quality.
How to Build the Habit (The Atomic Habits Method)
Make it Obvious (Cue)
Set a "Wind-Down" Alarm:
Set an alarm on your phone for 60 minutes *before* your target bedtime. Title it "Wind Down." This alarm is your cue to begin your pre-sleep routine.
Make it Attractive (Craving)
Create a Relaxing Routine You Enjoy:
Your wind-down routine shouldn't be a chore. Make it something you look forward to: reading a book (not on a screen), listening to calm music, gentle stretching, or a warm bath.
Make it Easy (Response)
Environment Design: Make your bedroom a cave.
Make your room cool, dark, and quiet. Use blackout curtains, an eye mask, or a white noise machine. The easier it is to fall asleep, the more likely you are to stick to your bedtime.
Make it Satisfying (Reward)
Focus on the Real Reward:
The reward isn't just "getting more sleep." It's the feeling of waking up refreshed, having more energy for your workout, and feeling mentally sharp. Connect your sleep habits to these tangible performance benefits.
The Adjustment Protocol
Fine-tune your approach based on your body's feedback.
IF you can't fall asleep within 20-30 minutes... THEN get out of bed. Go to another room and do something relaxing in dim light (like reading a book) until you feel sleepy, then return to bed.
IF you feel groggy in the morning... THEN try getting 10-15 minutes of direct sunlight as soon as you wake up. This helps reset your internal clock (circadian rhythm).
Athlete's Sleep Quality Screener
An informational tool based on the Athlete Sleep Screening Questionnaire (ASSQ).
For informational purposes only. Not a substitute for professional medical advice.
Sleep Symptom Checklist
For each question below, select the answer that best describes your experience over the recent past.
Your Results
Your ASSQ Sleep Difficulty Score (SDS) is:
8
Key Areas for Improvement:
Your 2-Week Game Plan
Create a Consistent Sleep Window
For the next 14 days, your goal is to go to bed and wake up at the same time every day, even on weekends. A consistent sleep schedule is the most powerful habit for improving sleep quality.
How to Build the Habit (The Atomic Habits Method)
Make it Obvious (Cue)
Set a "Wind-Down" Alarm:
Set an alarm on your phone for 60 minutes *before* your target bedtime. Title it "Wind Down." This alarm is your cue to begin your pre-sleep routine.
Make it Attractive (Craving)
Create a Relaxing Routine You Enjoy:
Your wind-down routine shouldn't be a chore. Make it something you look forward to: reading a book (not on a screen), listening to calm music, gentle stretching, or a warm bath.
Make it Easy (Response)
Environment Design: Make your bedroom a cave.
Make your room cool, dark, and quiet. Use blackout curtains, an eye mask, or a white noise machine. The easier it is to fall asleep, the more likely you are to stick to your bedtime.
Make it Satisfying (Reward)
Focus on the Real Reward:
The reward isn't just "getting more sleep." It's the feeling of waking up refreshed, having more energy for your workout, and feeling mentally sharp. Connect your sleep habits to these tangible performance benefits.
The Adjustment Protocol
Fine-tune your approach based on your body's feedback.
IF you can't fall asleep within 20-30 minutes... THEN get out of bed. Go to another room and do something relaxing in dim light (like reading a book) until you feel sleepy, then return to bed.
IF you feel groggy in the morning... THEN try getting 10-15 minutes of direct sunlight as soon as you wake up. This helps reset your internal clock (circadian rhythm).