This guide is from Qogito, an AI personal advisor — not a chatbot and not a therapist, but a board of four advisors (Devon, Mara, Sam, and Kai) who think a question through with you from different angles instead of just agreeing, through a real-time group conversation with you.

Bad sleep is rarely one thing. It’s usually a quiet pile-up of small inputs, habits, and a mind that won’t switch off — and because it builds slowly, you stop seeing the parts. These eight questions are here to help you look at the whole picture honestly, one piece at a time.

Don’t try to answer them in your head. Write the answers down — even a scribbled line each. Seeing your own patterns on paper tends to reveal the culprit faster than thinking about it ever does, and it gives you something concrete to actually change.

Your habits and inputs

The things you put into your day quietly set the stage for your night.

  1. Honestly, how much caffeine and alcohol do you have — and crucially, when is the last one each day?
  2. In the last hour before bed, how much screen and bright-light exposure are you actually getting?
  3. How consistent are your real bed and wake times, including weekends — not the ones you intend, the ones that happen?
  4. What do you genuinely tend to do in the hour before sleep, and does it wind you down or wind you up?

Your mind and body at night

When the lights go out, what's left in the room with you matters.

  1. When you can't sleep, what's actually running through your head — worry, planning tomorrow, or replaying the day?
  2. Is the real culprit a racing mind or background stress, rather than anything you're doing wrong?
  3. How does your bedroom environment help or hurt — the light, the noise, the temperature?
  4. Could there be a physical cause worth a doctor's look, like snoring, pain, or insomnia that simply won't lift?

You won’t find one tidy answer, and you don’t need one. Notice which prompt made you pause longest — that’s usually where the real work begins.

Sleep is too important to guess at alone. Reflect on them on your Health & Body board.