You can take the quiz online or in the app when you start your RISE trial or subscription. It takes just two minutes. Your results are ready as soon as you finish, so you can start improving your sleep and energy right away.
The RISE sleep quiz tells you:
- How much sleep you personally need — not a generic 8 hours, but the exact number your body requires to feel and perform your best
- How much sleep debt you've built up — so you know exactly how much sleep to catch up on
- Your daily Energy Schedule — when your energy will peak and dip throughout the day, so you can improve your productivity and avoid burnout
- Your ideal sleep schedule — your personalized wake time and bedtime recommendation (Melatonin Window), so you can build a routine that fits your life
What does the RISE sleep quiz ask?
The quiz asks about your sleep goals, lifestyle, and habits so RISE can tailor its tools and recommendations to you:
- Your goals (including productivity, energy, sleep schedule, sleep quality)
- Your challenges (including work stress, family obligations, difficulty falling or staying asleep)
- Your energy strategies (including caffeine, exercise, naps)
- Your sleep practices (including winding down, relaxation techniques, screen time)
- Your profile (including age, gender, and whether you use a wearable)
Every question is optional. RISE adapts to whatever you share.
Based on your answers, your phone's existing data, and peer-reviewed sleep science, RISE maps your sleep and energy patterns. You'll see how your sleep impacts your energy throughout the day — when you're likely to feel sluggish and when your body is ready for peak performance. RISE also sets up Smart Alarm, sleep sounds, caffeine cutoff, and habit reminders and notifications to match, and you can adjust any of them as you go.
All of this is ready from your first day with the app. While the quiz can only be taken once, you don't need to retake it. RISE continuously refines your recommendations, predictions, and tools based on your actual sleep data, so your sleep and energy keep improving the longer you use the app.
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