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Female Physiology & Athletic Recovery

# Assess Your Sleep Pattern

Active female bodies have unique hormonal, physical, and metabolic recovery needs. This short assessment identifies where your sleep currently stands: Sleep Debt, fragmented Sleep Quality, or Sleep Optimization.

How many hours of sleep are you getting per night?

Less than 6 hours

6 to 7 hours

7 to 9 hours

9+ hours

How do you feel after waking up in the morning?

Exhausted, need much more sleep

Okay but not fully rested

Refreshed and ready to train

Do you wake up during the night?

Yes, multiple times

Sometimes, once or twice

Rarely or never

How consistent is your sleep schedule?

Very inconsistent, varies by 2+ hours

Somewhat consistent, varies by 1 hour

Very consistent, same time each night

During the day, do you feel tired or experience brain fog?

Often, especially in the afternoons

Sometimes, depends on the day

Rarely, I stay alert and energized

How is your sleep latency (time to fall asleep)?

I struggle to fall asleep (20+ minutes)

I fall asleep in 10 to 20 minutes

I fall asleep quickly (under 10 minutes)

Designed specifically for active female physiology

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Ottawa clinical & virtual virtual-care practice back-up

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