Take this at your own pace.
Use the timeframe described on this page and choose the answer that feels closest. You can stop whenever you want.
Your answers are ready to reflect on.
This is a record of what you selected, not a score or clinical interpretation.
You selected an answer other than “Never” for thoughts of death or self-harm. Please tell someone you trust and contact a verified crisis service now. If you may act soon, call local emergency services or go to the nearest emergency department. Find crisis support.
If any answer involves immediate danger, abuse, or an inability to stay safe, use urgent local support now.
Read the night through its daytime effects.
Sleep quality includes timing, continuity, restoration, and daytime function—not only total hours. This reflection helps organize patterns that may be useful in a sleep diary or healthcare conversation.
The parts of sleep worth tracking
The prompts are an observation aid. They cannot establish a diagnosis, severity category, cause, or treatment recommendation.
Read the science of better sleep for a fuller explanation of body clock, sleep pressure, light, schedule, and daytime function.
| Area | What to notice | Useful detail to record |
|---|---|---|
| Timing | Bedtime, wake time, and schedule variation | Weekday and weekend patterns |
| Continuity | Time to fall asleep and waking during the night | How long wakeful periods tend to last |
| Restoration | How refreshed or sleepy you feel | Effects on mood, concentration, and safety |
| Contributors | Light, caffeine, alcohol, medication, pain, breathing, or restless legs | Timing of each possible contributor |
Look for contributors beyond bedtime
The same answer can mean different things depending on timing, health, safety, environment, and what is typical for you.
If monitoring and effort have made bedtime a performance test, continue with the sleep-anxiety guide .
- Has your schedule, environment, medication, or health changed?
- Do you snore loudly, gasp, stop breathing, or feel dangerously sleepy?
- How much time is spent awake in bed or monitoring the clock?
Bring a useful sleep history
A clinician or support person can respond more clearly when you bring specific examples instead of trying to summarize your entire life.
Persistent insomnia, breathing concerns, unusual movement, or dangerous sleepiness should be taken into professional care rather than managed only with habit changes.
- What does a two-week sleep diary show?
- How is daytime function or driving safety affected?
- Are there symptoms suggesting breathing, movement, pain, or circadian problems?
Start a concise sleep-care note
These fields remain in this browser page and are never submitted. Clear them before leaving a shared device.
When sleep symptoms need medical attention
Discuss persistent insomnia, loud snoring or gasping, unusual movements, or significant daytime sleepiness with a healthcare professional. Do not drive or operate machinery when dangerously sleepy.
If there is immediate danger, abuse, severe physical symptoms, or an inability to stay safe, use urgent local help now rather than waiting to complete this page.
Sources and scope
This educational material uses the institutional overviews below as starting points. Those sources do not validate this original check-in, and the check-in does not reproduce or score a clinical instrument.