Sleep Delta
Find out why you're not waking up rested. No wearable required.
Sleep trackers tell you what happened last night. Sleep clinics cost hundreds. Sleep Delta sits in between — 23 questions, 3 minutes, and a clear picture of where your sleep is breaking down and what to fix first.
You'll get a score out of 100 across the seven domains of sleep health — because how well you sleep is about much more than how long you sleep.
3 minutes. No account, no device, no cost.
See your whole night, not just your hours.
Your Sleep Delta Score is built from your answers — seven domains of sleep health, each scored out of 100, with your biggest problem clearly identified.
Sleep Delta Score
PreviewAll seven domains count equally toward your score — because sleep health isn't one number, and a strength in one area can hide a problem in another. Your breakdown shows you exactly which one to work on first.
How It Works
01
Answer 23 questions
About when you sleep, how it feels, and how your days are going. Written in plain language and aligned to the sleep health framework used in sleep research. Takes about 3 minutes.
02
Get your free score
A score out of 100 across seven domains — Duration, Regularity, Latency, Continuity, Alertness, Timing, and Satisfaction — with your primary issue identified. Free, no account needed.
03
Decide your next step
Your breakdown shows what to work on first. If you want the full fix, there's an optional 28-day plan built for your specific pattern. And if your answers suggest something worth a doctor's opinion, we tell you that too.
For people who are tired of being tired.
You're getting the hours — or trying to — but still waking up flat and running on coffee by mid-morning.
You've tried earlier nights, no screens, the usual advice. It didn't stick, because none of it was based on your actual problem.
You don't want another gadget to charge or an app to babysit. You want to know what's wrong and what to do about it — once, clearly.
Built on published research.
Sleep health is multidimensional — six measurable dimensions, not one number.
Buysse, Sleep, 2014 — the RU-SATED framework our domains align to
Sleep regularity predicted mortality risk more strongly than sleep duration.
Windred et al., Sleep, 2024 — UK Biobank, ~60,000 adults
Two weeks of 6-hour nights impaired performance as much as total sleep deprivation — while people reported feeling fine.
Van Dongen et al., Sleep, 2003
Weekend catch-up sleep failed to repair the metabolic effects of a short week.
Depner et al., Current Biology, 2019
Why It's Worth 3 Minutes
Poor sleep is expensive. Knowing why is cheap.
People with irregular sleep timing show 20–48% higher risk of early death — regardless of how long they sleep.
In the largest study of its kind, how consistently people slept predicted their long-term health better than how much. Most people have never measured their regularity, because without a lab it's invisible. The quiz estimates it in one question set.
Windred et al., Sleep, 2024 (UK Biobank)
Being awake for 17 hours impairs you about as much as being at the legal driving limit.
If last night was rough and you worked a full day, your evening self is measurably compromised — and like a couple of drinks, it doesn't feel like it from the inside. That's why 'I'm fine on six hours' is usually the sleep debt talking.
Williamson & Feyer, Occupational and Environmental Medicine, 2000
Most people feel the effects. Very few know which part of their sleep is causing them. That's the question the quiz answers — and fixing your weakest domain beats vaguely trying to fix everything.
Find My Weakest Domain →Where We Sit
Not a tracker. Not a clinic. A clear starting point.
Grounded in research
Our seven domains align to the RU-SATED sleep health framework used in sleep research. The questions are our own, written in plain language and refined with expert review.
Honest about limits
Sleep Delta is a screening and education tool — it doesn't diagnose sleep conditions. If your answers show patterns worth a professional conversation, we say so and point you to a GP.
Private by default
No account, no device, no data sold. Your answers are used to score you — and only ever used in aggregate research if you explicitly opt in.
Stop guessing what's wrong with your sleep. Find out in 3 minutes.
Free. 23 questions. No account, no wearable.
Your responses are private and never sold or shared.