How to Improve Your Sleep Habits With AI Quiz

Answers and explanations appear as you take the quiz.

1. According to the guide, which habit most directly anchors your circadian clock?
   • Keeping a consistent wake time, including weekends
   • Going to bed whenever you feel tired
   • Sleeping in on weekends to catch up
   • Taking a long nap every afternoon
2. Why does the guide warn that a 3 pm coffee may still affect your sleep that night?
   • Caffeine turns into alcohol in the body
   • Caffeine has an average half-life of around five hours, varying widely between people
   • Coffee blocks daylight from reaching the eyes
   • Caffeine only works after midnight
3. A diary shows 8 hours in bed and 6 hours actually asleep. Using the guide's formula, what is the sleep efficiency?
   • 133 percent
   • 48 percent
   • 75 percent
   • 90 percent
4. Which component of CBT-I does the guide say is best done with a clinician or structured program?
   • Charging your phone outside the bedroom
   • Keeping a sleep diary
   • Dimming lights in the evening
   • Sleep restriction, which temporarily limits time in bed
5. Someone with insomnia plans to stay in bed for ten hours to get more sleep. What does the guide say about this idea?
   • It is a misconception; lying awake for long periods can strengthen the link between bed and wakefulness
   • It is the core technique of CBT-I
   • It guarantees at least seven hours of sleep
   • It resets the circadian rhythm within one night
6. What does the term orthosomnia, mentioned in the guide, describe?
   • A type of mattress designed by sleep scientists
   • A preoccupation with sleep tracker scores that can worsen sleep
   • A breathing disorder during sleep
   • A medication for circadian disorders
7. Which situation does the guide say calls for a doctor rather than an AI-designed routine?
   • Wanting a consistent 10:30 pm bedtime
   • Choosing between reading and stretching during wind-down
   • Loud snoring with gasping or pauses in breathing
   • Deciding on a caffeine cutoff time
8. Why does the guide recommend keeping your wake time fixed while testing other sleep changes?
   • Because apps cannot record different wake times
   • Because waking at different times is dangerous
   • Because it lets you skip keeping a diary
   • So results from each change are comparable