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Sleep quality

18 statements about how you have slept over the last two weeks: falling asleep, the night, the morning and what you think about your sleep. Answer as things really are — there are no right answers here. Your result appears straight away, with no registration.

  • 18 questions
  • about 5 minutes
  • answers never leave your browser
A woman sitting on the edge of a bed in the light of a bedside lamp, her posture tired but calm

Answers are processed in your browser only: they are never sent to the site and they disappear when you refresh the page.

If you feel very bad right now and have thoughts of harming yourself, or that you would be better off not living, do not wait for an appointment. Contact your local emergency service. In Kazakhstan — 112 or 103; free round-the-clock psychological help — 1303 (Almaty). In another country, call your local emergency number.

Question 1 of 18

  1. 1 I lie in bed for more than half an hour before I fall asleep.
    How often has this been true over the last two weeks?
  2. 2 When the light goes out, thoughts about tasks, money or conversations start going round in my head.
  3. 3 I fall asleep within half an hour of getting into bed.
  4. 4 In bed I scroll through my phone or watch videos, even though I meant to sleep.
  5. 5 I go to bed and get up at different times: my sleep schedule drifts from day to day.
  6. 6 I wake up in the middle of the night and then cannot get back to sleep for a long time.
  7. 7 I wake up before the alarm and cannot fall asleep again, even though I still want to sleep.
  8. 8 I have heavy, anxious dreams after which it is hard to get back to sleep.
  9. 9 During the night or towards morning I notice a clenched jaw, tense shoulders or a pounding heart.
  10. 10 In the morning I get up feeling wrecked, as if I had not slept at all.
  11. 11 During the day I feel sleepy and could doze off if I sat down quietly.
  12. 12 After a bad night I get irritated more quickly with family or colleagues.
  13. 13 When I wake up, I feel rested and ready for the day.
  14. 14 As I lie down, I am afraid that once again I will not be able to fall asleep.
  15. 15 Going to bed, I brace myself in advance for another bad night.
  16. 16 When I wake at night, I look at the clock and count how long is left until I have to get up.
  17. 17 I cancel plans or meetings because of how I slept.
  18. 18 After a bad night I calmly wait for the next one — most likely it will be better.
Over the last two weeks, have you had thoughts of harming yourself, or that you would be better off not living?

Only you can see this answer, and it is not counted in the score. This question is the same in every test: it is about safety, not the topic of the test, and it is asked out of care, not for diagnosis.

Left to answer: 19

This is an author-made self-observation checklist, not a validated instrument and not a medical assessment. It does not diagnose anything and does not replace a consultation with a specialist.

What this is based on

The checklist is built on the areas assessed by the Athens Insomnia Scale and the Insomnia Severity Index: time taken to fall asleep, night-time and early waking, the sense of being rested, how you feel during the day and worry about sleep (Soldatos, 2000; Bastien, 2001). The wording of the statements is the author’s own, no items from those questionnaires have been copied, and this is self-observation, not a validated instrument. The total of 0 to 54 is divided into four outcomes: sleep is coping on the whole, sleep has become fragile, sleep is clearly suffering, sleep gives almost no rest; none of them is a diagnosis, since sleep problems can also be medical, and only a doctor can sort out the causes.

Sources

  1. Soldatos C.R., Dikeos D.G., Paparrigopoulos T.J. (2000). Athens Insomnia Scale: validation of an instrument based on ICD-10 criteria. Journal of Psychosomatic Research. DOI 10.1016/S0022-3999(00)00095-7
  2. Bastien C.H., Vallières A., Morin C.M. (2001). Validation of the Insomnia Severity Index as an outcome measure for insomnia research. Sleep Medicine. DOI 10.1016/S1389-9457(00)00065-4
  3. Spielman A.J., Caruso L.S., Glovinsky P.B. (1987). A behavioral perspective on insomnia treatment. Psychiatric Clinics of North America. DOI 10.1016/S0193-953X(18)30532-X
  4. Harvey A.G. (2002). A cognitive model of insomnia. Behaviour Research and Therapy. DOI 10.1016/S0005-7967(01)00061-4
  5. Riemann D., Espie C.A., Altena E., Arnardottir E.S., Baglioni C., Bassetti C.L.A. et al. (2023). The European Insomnia Guideline: An update on the diagnosis and treatment of insomnia 2023. Journal of Sleep Research. DOI 10.1111/jsr.14035

Would you like to get your nights back?

At the first consultation we will look at what is getting in the way of your sleep — habits, anxiety or accumulated tension — and decide where to begin: with practices, with work on anxiety, or with a visit to a doctor.

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