Find out how well your sleep is actually restoring you — and what your patterns say about your health.
Sleep quality is not just about how many hours you sleep — it is about how restorative that sleep is. Poor sleep quality is associated with impaired memory, weakened immunity, weight gain, elevated cortisol, cardiovascular risk, and significantly higher rates of anxiety and depression. This assessment is based on clinical sleep quality frameworks including elements of the Pittsburgh Sleep Quality Index (PSQI), adapted for general public use. If you are concerned about your sleep, please consult a healthcare professional.
Pick a length
Short is a quick core set. Long is the full profile. Your answers stay on this device.
This test is designed for entertainment and self-reflection purposes. Results are not clinically validated and should not be used as a substitute for professional assessment.
Sleep quality is not just about how many hours you sleep — it is about how restorative that sleep is. Poor sleep quality is associated with impaired memory, weakened immunity, weight gain, elevated cortisol, cardiovascular risk, and significantly higher rates of anxiety and depression. This assessment is based on clinical sleep quality frameworks including elements of the Pittsburgh Sleep Quality Index (PSQI), adapted for general public use. If you are concerned about your sleep, please consult a healthcare professional.
This free screening takes about 3 min and includes 12 questions. Results are instant and stay on your device unless you choose to share them. It is an informal tool for self-reflection — not a diagnosis, licence, or medical report.
Score bands used on this page: Poor Sleep Quality (0–18): Your sleep quality is poor. This is likely having significant effects on your energy, mood, cognition, and long-term health. Fair Sleep Quality (19–30): Your sleep quality is fair — below optimal. You are getting some rest but not enough to fully restore you. Good Sleep Quality (31–40): You have a good level of sleep quality. You are generally sleeping well and waking reasonably restored. Excellent Sleep Quality (41–48): Excellent! Your sleep quality is very high. You have strong sleep habits and wake well-rested most of the time.
Read the matched band and any insights or recommendations on the results screen first. If a score suggests a concern (mood, attention, sleep, or safety), talk with a GP or qualified clinician — bring a screenshot of your results as a conversation starter.
For skill-style quizzes (memory, focus, reasoning), pair this questionnaire with the interactive brain games on this site: reaction time, digit span, Stroop, and the Full Brain Test give timed practice that questionnaires cannot.
Retake after meaningful change — better sleep, a new routine, or therapy — not every day. Frequent retests mostly measure mood-of-the-moment noise.
This test is designed for entertainment and self-reflection purposes. Results are not clinically validated and should not be used as a substitute for professional assessment.
Self-report tools can under- or over-estimate symptoms depending on insight, culture, and stress that day. They are best as a structured checklist, not a verdict.
If you are in crisis or thinking about harming yourself, contact local emergency services or a crisis line immediately — do not wait on a quiz score.