Sleep Quality & Circadian Chronotype Scorecard

1. How long does it typically take you to fall asleep once in bed?

10 to 20 minutes (Optimal physiological sleep latency). Instantaneous (Under 5 minutes — sign of sleep debt). 30 to 60 minutes with an active, racing mind. Over an hour or requiring sleep medication.

2. How do you feel during the first 30 minutes after your alarm rings?

Refreshed, clear-headed, and ready to move naturally. Need 15 minutes of water and stretching to kick into gear. Rely on immediate strong caffeine to clear mental fog. Severe grogginess and multiple snoozes (Sleep inertia).

3. When is your last exposure to digital screens or bright LED overhead lights?

At least 1 hour before bed (use warm amber lamps or book reading). Use blue-light blocking glasses or screen night-mode until bed. Screen is on right until I close my eyes.

4. When is your final caffeinated beverage cutoff of the day?

Before 12:00 PM (Allows 10+ hours for caffeine half-life clearance). Around 2:00 – 3:00 PM. Late afternoon or after dinner.

5. Do you practice a calming botanical bedtime beverage ritual?

Yes, Chamomile, Lemon Balm, or Linden tea 45 minutes prior. Warm water or herbal tea occasionally. No evening beverage ritual currently.

1. How long does it typically take you to fall asleep once in bed?

2. How do you feel during the first 30 minutes after your alarm rings?

3. When is your last exposure to digital screens or bright LED overhead lights?

4. When is your final caffeinated beverage cutoff of the day?

5. Do you practice a calming botanical bedtime beverage ritual?

Analyzing Your Longevity Profile...