How the Sleep Genetics Quiz calculates your result

Because this is not a lab test, we use a transparent, easy-to-understand scoring model. Each answer contributes points to one or more “traits.” Then we normalize each trait into a 0–100 subscore and average them into a headline number called the Sleep Genetics Index.

• Chronotype Score (0–100): higher = more night-owl leaning.
• Sleep Need Score (0–100): higher = lower sleep need / short-sleeper leaning.
• Caffeine Sensitivity (0–100): higher = caffeine strongly impacts you.
• Light Sensitivity (0–100): higher = late light delays your sleep more.
• Arousal / Insomnia Tendency (0–100): higher = harder to “switch off” at night.
• Noise Sensitivity (0–100): higher = sound disrupts you more.
• Routine Resistance (0–100): higher = strict schedules feel harder to maintain.

• Each question returns a number between 0 and 100.
• We map questions to traits (some questions influence multiple traits).
• We compute each trait as a weighted average of its related questions.
• The Sleep Genetics Index is the average of all trait subscores.

Why call it a “genetics” quiz at all? Because the traits we’re estimating (chronotype, sleep need, sensitivity to caffeine and light, and arousal at night) are commonly discussed in sleep science as partly influenced by biology — but environment, stress, and habits still matter a lot. Think of this as a “your body’s preferences” snapshot, not a destiny.

Virality tip: The most shareable part is the “night owl vs morning lark” label plus one surprise trait (for example, “caffeine sensitive” or “light sensitive”). That combination tends to spark comments like “Wait… this is literally me” — which is exactly what you want for screenshots and stories.

Example results (so you know what to expect)

Below are three fictional examples. Your result will look similar: a headline index, a label, and a set of trait subscores with quick recommendations.

• Sleep Genetics Index: 73 (High sensitivity)
• Chronotype: 88 (Night owl)
• Light Sensitivity: 90 (Screens + bright light strongly delay sleep)
• Tip: Set a “dim-down window” 60–90 minutes before bed and keep mornings bright.

• Sleep Genetics Index: 61 (Mixed)
• Sleep Need: 84 (You can function on fewer hours)
• Caffeine Sensitivity: 92 (Small dose hits hard)
• Tip: Keep caffeine early (or half-caf) so your natural short sleep doesn’t turn into insomnia.

• Sleep Genetics Index: 33 (Low sensitivity)
• Chronotype: 18 (Morning-leaning)
• Noise/Light/Caffeine: lower scores (less affected)
• Tip: Your superpower is consistency — keep a stable wake time and protect mornings.

Notice something: none of these examples says “good” or “bad.” Every sleep type has advantages. The goal is to use your pattern to make sleep feel less like a fight and more like a system you understand.

If you want a fun content hook: post your label + one subscore as a poll (“Are you caffeine-sensitive too?”). Poll posts tend to get higher engagement than static posts.

What your label means (and what it doesn’t)

Your headline label is based on the Sleep Genetics Index: 0–39 = Low sensitivity, 40–69 = Mixed, and 70–100 = High sensitivity. “Sensitivity” here means your sleep is more strongly shaped by timing, light, caffeine, noise, and arousal. Many people with high sensitivity sleep great — they just need the right setup.

• Low sensitivity (0–39): You’re generally resilient. You still benefit from good habits, but you can “get away with” more variability.
• Mixed (40–69): Some levers matter a lot for you (maybe caffeine or light), others not so much.
• High sensitivity (70–100): Your sleep responds strongly to inputs. Small changes can create big wins (or big problems).

The subscores are where the real usefulness lives. For example, you might score as a morning type but also high caffeine sensitivity — that suggests your schedule works best with early caffeine cutoffs. Or you might be a night owl with high routine resistance — forcing a strict bedtime may backfire, but shifting wake time gradually can help.

If you want to make this even more “viral,” here’s the simplest caption formula that works across platforms: “My sleep type is [LABEL]. I didn’t expect [SURPRISE SUBSCORE]. What did you get?” That invites replies, shares, and comparison — the exact behaviors that spread calculators.

Reminder: this quiz does not measure DNA. It does not diagnose insomnia, sleep apnea, narcolepsy, depression, or any medical condition. It’s a self-report quiz designed to be accurate enough to be helpful and fun enough to share.

Frequently Asked Questions

• Is this a real genetic test?

  No. A real genetic test would require DNA analysis. This is a behavior-based quiz that estimates common sleep traits that are often discussed as partly influenced by biology.

• Why do you call it “sleep genetics” at all?

  Many sleep traits (chronotype, sleep duration preference, caffeine metabolism, sensitivity to light) have biological components. The name communicates the theme, while the tool remains a non-medical quiz.

• Can my results change over time?

  Yes. Some traits are fairly stable, but life factors (stress, age, parenting, work shifts, health, training) can shift your pattern. That’s why we include a “Save Result” feature — you can compare snapshots over time.

• What should I do if I score high on arousal/insomnia tendency?

  Treat it as a cue to build a consistent wind-down routine (same 3 steps nightly), reduce late caffeine, and protect your pre-sleep environment (dim, cool, quiet). If insomnia is persistent or severe, talk to a professional.

• What if I’m a night owl but my job requires early mornings?

  Many people live with a “social schedule mismatch.” The most sustainable approach is usually gradual shifts (15 minutes earlier every few days), bright light soon after waking, and dim light in the evening.

• Does caffeine sensitivity mean I should quit coffee?

  Not necessarily. Sensitivity can mean “timing matters.” Try moving caffeine earlier, reducing dose, or switching to tea/half-caf — and see what improves your sleep.