Nutrivention โ Sleep Pillar Score
Let’s decode your sleep
Phase 1 of 3 ยท Sleep Quality0%
Phase 1 of 3 ยท Sleep Quality
๐ How your sleep is actually working
Sleep-quality research (Buysse et al., 1989) looks at more than hours in bed โ latency, fragmentation, and duration together predict how restorative your sleep really is. Drag to answer honestly; there’s no “right” number.
Overall, how would you rate your sleep quality lately โ before we get into specifics?
Please pick one.
On a typical night, how long does it take you to fall asleep once you’re in bed?
Move the slider to set this, even if 15 min is already right for you.
On average, how many hours do you actually sleep โ not time in bed, time asleep?
Move the slider to set this, even if 7 hrs is already right for you.
How often do you wake up during the night and struggle to fall back asleep?
Please pick one.
Phase 2 of 3 ยท Timing & Rhythm
โฐ Your body clock’s consistency
Chronobiology research (Panda S, Cell Metabolism) shows timing consistency often matters more than total hours โ an irregular clock disrupts hormone rhythms even when sleep duration looks fine.
How much does your wake-up time vary day-to-day, including weekends?
Move the slider to set this, even if 30 min is already right for you.
In the hour before bed, how much screen or bright-light exposure do you typically have?
Please pick one.
Phase 3 of 3 ยท Daytime Impact
โ๏ธ How it shows up in your day
Daytime dysfunction (Spiegel et al., Lancet, 1999; Cappuccio et al., Sleep, 2010) is often the clearest real-world signal of unresolved sleep debt โ clearer than the numbers alone.
Rank these from what you feel most to least โ drag to reorder:
Drag the cards to rank them, most true for you at the top.
Drag at least one card to confirm your ranking.
How often do you feel drowsy or rely on caffeine to get through the day?
Please pick one.
โ
out of 100 ยท higher reflects a more regulated rhythm
Where to focus this week
Research this is grounded in
Buysse DJ et al., Psychiatry Research, 1989 โ sleep-quality domains
Panda S, Cell Metabolism, 2019 โ circadian timing & metabolic health
Spiegel K et al., Lancet, 1999 โ sleep restriction & appetite hormones
Cappuccio FP et al., Sleep, 2010 โ meta-analysis, duration & outcomes
Xie L et al., Science, 2013 โ glymphatic clearance during sleep
Panda S, Cell Metabolism, 2019 โ circadian timing & metabolic health
Spiegel K et al., Lancet, 1999 โ sleep restriction & appetite hormones
Cappuccio FP et al., Sleep, 2010 โ meta-analysis, duration & outcomes
Xie L et al., Science, 2013 โ glymphatic clearance during sleep