Respond Under Pressure Free Diagnostic Tool
Free · Evidence-Based · Sleep Diagnostic

Founders & Leaders: This 60-sec quiz tells how much your sleep is costing you in performance

🔬 Quiz built on peer-reviewed sleep research — Harvard, Van Dongen Lab, and SAFTE model
Arnab Sinha
Certified in Sleep Science from University of Michigan

Most high-performers know they're under-slept. What they don't know is the precise cognitive toll — and which of their decisions, conversations, and instincts are already compromised because of it.

  • Discover the exact cognitive % you're leaving on the table every day — it's almost certainly not what you'd estimate
  • Find out which specific brain functions are degraded right now — and which ones are still intact
  • See the hidden multiplier that turns a "not that bad" sleep pattern into serious performance drag
  • Get a free recovery protocol built around your schedule — not generic sleep hygiene advice
Free · Evidence-Based · Sleep Diagnostic
Founders & Leaders: This 60-sec quiz tells how much your sleep is costing you in performance
🔬 Quiz built on peer-reviewed sleep research — Harvard, Van Dongen Lab, and SAFTE model
Arnab Sinha
Certified in Sleep Science from University of Michigan
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Used by 100+ founders, cxo's & leaders to recover 30-90 min/night
F
C
V
L
Used by 100+ founders, cxo's & leaders to recover 30-90 min/night
100% free · Evidence-based · Takes 1 minute · Results are private
The Sleep Science Behind Elite Performance. See Where You Stand. Take the Quiz.
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🔒 Free. No credit card. No pitch. Your data is private and used only to personalise your results.

Respond Under Pressure
1 / 8
01 —

How much sleep do you actually get on weekdays?

Be honest — not what you aim for, what you actually get.

6.0 hrs / night
Mon – Fri average
02 —

And on weekends?

Most people sleep more on weekends — include that honestly.

7.0 hrs / night
Sat – Sun average
03 —

When fully rested, how much do you naturally sleep?

Think of a holiday when you had no alarm and no obligations.

8.0 hrs / night
Your personal sleep need
04 —

How consistent are your sleep and wake times?

Irregular timing causes independent cognitive damage — even when total hours look fine.

A
Very consistent — same times every day
B
Mostly consistent — varies by 30–60 min
C
Variable — shifts by an hour or more
D
Chaotic — no fixed schedule at all
05 —

How long has this pattern been going on?

Chronic sleep debt compounds — and impairs your ability to perceive how impaired you are.

A
Just this week
B
A few weeks
C
Months
D
Years — this is just how I operate
06 —

What's actively degrading your sleep quality this week?

Select all that apply. You can pick multiple.

Travel / time zones
Caffeine after 2pm
High stress / anxiety
Poor sleep environment
Forced early wake
Late work after 10pm
Alcohol (2+ drinks)
Screens in bed
Late eating before bed
✈ Travel / time zones
☕ Caffeine after 2pm
⚡ High stress / anxiety
🔊 Poor sleep environment
⏰ Forced early wake
💻 Late work after 10pm
🍷 Alcohol (2+ drinks)
📱 Screens in bed
🍽 Late eating before bed
None of these

Select all that apply — or none

07 —

What have you already tried for your sleep?

Shapes which interventions are still available to you.

Nothing — just pushed through
Melatonin
Magnesium
OTC sleep meds
CBD / adaptogens
Sleep tracking apps
Sleep hygiene routines
Coaching or specialist

Select all that apply

08 —

Do you notice any of the below performance gaps based on your subjective observations?

Shapes the priority order of your recovery protocol.

A
Decision quality and strategic thinking
B
Energy and sustained focus across the day
C
Emotional steadiness and handling pressure
D
All of the above, honestly
🔬 Van Dongen Lab · Harvard · SAFTE model
Lead Dashboard
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total leads
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avg sleep debt
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avg impairment
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impairment ≥ 25%
TimestampNameEmailPhoneRoleSleep DebtImpairmentRecoveryPattern
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How we calculate cognitive impairment
This is a model-based estimate, not a clinical measurement. Here is exactly how it is calculated and what research it is based on.

Step 1 — Weekly sleep debt

Raw debt = (sleep need × 7) − (weekday sleep × 5 + weekend sleep × 2). This is the standard weekly deficit formula used in sleep restriction research (Belenky et al., 2003; Van Dongen et al., 2003).

Step 2 — Quality adjustment

Consistency penalty (0–0.8 hrs/night) is added for irregular sleep timing, based on evidence that circadian misalignment causes independent cognitive impairment even when total hours appear adequate (Phillips et al., 2017). Trigger penalties are added for alcohol, late screens, late work, and late eating — each scaled by reported frequency.

Step 3 — Base impairment curve

Derived from Van Dongen Lab PVT (psychomotor vigilance task) data: 0–1 hr deficit: 8%/hr · 1–2 hrs: 10%/hr · 2+ hrs: 12%/hr. The curve is intentionally conservative — slightly below observed PVT decline rates — as this is a self-report tool, not a lab test.

Step 4 — Modifiers

Consistency impact: chaotic schedule adds 5 pts, variable adds 2 pts (Phillips 2017). Trigger impact: capped at 8 pts regardless of total triggers selected, to prevent unrealistic stacking. Duration multiplier: × (1 + (multiplier − 1) × 0.3) — chronic patterns worsen impairment modestly, with a stronger effect on recovery time.

Step 5 — Ceiling

Total impairment is hard-capped at 45%. Van Dongen's 14-day total restriction group reached 40–50% PVT impairment. This cap reflects the outer boundary of what a diagnostic tool can credibly claim without clinical measurement.

What this number means

The % shown is an estimated reduction in cognitive performance relative to your own fully rested baseline — not a comparison to a population average. A score of 22% means you are estimated to be performing at roughly 78% of your own personal capacity.

Source research

  • Van Dongen et al. (2003). The cumulative cost of additional wakefulness. Sleep, 26(2), 117–126.
  • Belenky et al. (2003). Patterns of performance degradation and restoration during sleep restriction. Journal of Sleep Research, 12(1), 1–12.
  • Phillips et al. (2017). Irregular sleep/wake patterns are associated with poorer academic performance. Scientific Reports, 7.
  • Roehrs & Roth (2001). Sleep, sleepiness, and alcohol use. Alcohol Research & Health, 25(2), 101–109.
  • SAFTE (Sleep, Activity, Fatigue and Task Effectiveness) model — US Army Research Laboratory.