What it looks at
- How many hours you sleep and how steady the schedule is from night to night
- How long it takes to fall asleep, and whether you stay asleep once you do
- Daytime function — how rested you wake and where sleepiness turns up
- The bedroom and the last hour: light, noise, bedding, caffeine, screens
- Signs a screening tool would flag: snoring, breathing pauses, restless legs
A question from this assessment
On a normal work night, how many hours do you actually sleep?
Every question is answered on the same 1–10 scale. Questions where a high answer is unfavourable are reversed before scoring.
Who it is for
Anyone who sleeps enough hours but still wakes up tired, has a bedtime that drifts later each week, or wants a structured way to see which habit is doing the most damage.
How the result is reported
Common questions
Can this tell me if I have insomnia or sleep apnoea?
No. Both are clinical diagnoses that need a doctor, and sleep apnoea in particular is usually confirmed with a sleep study. What this assessment can do is show you whether the signs are present often enough to be worth raising.
How long does it take?
The full assessment is 25 questions and takes about six minutes. If you are short of time there is also a 10-question version, but the report is thinner because there is less to work with.
Are my answers stored anywhere?
Only in your own browser, so you can leave and come back. Nothing is sent to us and there is no account to create.
Scientific basis
The questions in this assessment are adapted from the domains these validated instruments and guidelines cover.
- Pittsburgh Sleep Quality Index (PSQI)
- Insomnia Severity Index (ISI)
- Epworth Sleepiness Scale (ESS)
- STOP-Bang apnoea screen
- AASM/SRS sleep duration consensus
Sources
- Watson NF et al. Recommended amount of sleep for a healthy adult: AASM & SRS joint consensus. Sleep. 2015PMID 26039963
- Buysse DJ et al. The Pittsburgh Sleep Quality Index. Psychiatry Res. 1989PMID 2748771
- Bastien CH et al. Validation of the Insomnia Severity Index. Sleep Med. 2001PMID 11438246
- Johns MW. A new method for measuring daytime sleepiness: the Epworth sleepiness scale. Sleep. 1991PMID 1798888
- Chung F et al. STOP-Bang questionnaire: screening for obstructive sleep apnoea. Chest. 2016PMID 26378880
- Drake C et al. Caffeine taken 0, 3 or 6 hours before bed. J Clin Sleep Med. 2013PMID 24235903
- Chang AM et al. Evening use of light-emitting eReaders. PNAS. 2015PMID 25535358
- Qaseem A et al. Management of chronic insomnia in adults: ACP guideline (CBT-I first line). Ann Intern Med. 2016PMID 27136449
This is an educational self-assessment, not a medical test. It cannot diagnose anything. Read the medical disclaimer before you start.