Cavan Chan — Sleep Quiz Top Section

The 90-Second Sleep Quiz

What's your Sleep Spirit?

Earlier bedtime. Less coffee. No screens.

None of it worked. And there's a reason.

Because you don't know the uniquesness of your Sleep Spirit.

Sleep quiz illustration

Find your sleep type below.

Full Name *

Email *

Age Group *

Sex *

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Question 1 | It's a completely free day. Nothing planned. When do you naturally wake up? *

Before 7am, without trying

Between 7am and 9am

Between 9am and 11am

After 11am, if no one wakes me

Question 2 | How do you feel within the first 30 minutes of waking up? *

Alert and ready. I don't need much time to get going

A bit slow but functional within 15-20 minutes

Groggy. I need coffee or a shower before I feel human

Terrible. The first hour is a write-off

Question 3 | You have an important task that requires deep focus. When would you choose to do it? *

Early morning, before 10am

Late morning to early afternoon

Afternoon, between 2pm and 5pm

Evening, after 7pm

Question 4 | How consistent is your sleep schedule across a typical week? *

Very consistent. I go to bed and wake up at roughly the same time every day

Mostly consistent on work/school days, but I shift by 1-2 hours on days off

It varies a lot depending on the day

I have no real pattern. It changes based on whatever is happening

Question 5 | Once you're in bed and trying to sleep, how long does it usually take you to fall asleep? *

Under 10 minutes. I'm out quickly

About 10-20 minutes

20-40 minutes. It takes a while to settle

More than 40 minutes, or it varies wildly from night to night

Question 6 | When do you tend to feel your first real dip in energy during the day? *

Early afternoon, about 1-2pm

Mid-afternoon, around 3-4pm

I don't notice a dip until late evening

I feel low energy most of the day, hard to pick one time

Question 7 | You're lying in bed, ready to sleep. Something from today is still on your mind, an unfinished task, an awkward conversation, a decision you haven't made. What happens? *

It crosses my mind but fades quickly. Sleep comes easily

I think about it for a while. It delays sleep but doesn't prevent it

I try to let it go, but it keeps pulling me back. Falling asleep takes a long time

My mind grabs it and adds more. One thought becomes five. Sleep feels out of reach

Question 8 | You're woken up unexpectedly in the middle of the night, by a noise, a notification, or someone moving. What typically happens next? *

This rarely happens, or if it does, I don't remember it by morning

I notice it, but I'm back asleep within a few minutes without effort

I'm up for a while. My mind starts going and it takes time to settle back down

Once I'm awake, falling back asleep is a real struggle. Sometimes I don't

Question 9 | If you had to describe your energy across a typical day, which pattern sounds most like you? *

High in the morning, steady decline through the day

Slow start, peak around midday, gradual wind-down by evening

Low morning, builds through the afternoon, strong in the evening

Unpredictable. Some hours I'm sharp, others I crash, no clear pattern

Timing Score

Brake Score

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Cavan Chan

Certified Sleep Coach & Performance Consultant

6th floor, Cheung Hing Industrial Building,
12P Smithfield, Kennedy Town, Hong Kong