Sleep & Mood Self-Check

What this self-check covers

You will rate how often each of the following has applied to you over the last 2 weeks:

1. Over the last 2 weeks, how often have you had trouble falling asleep within 30 minutes of going to bed?
2. How often have you woken up in the middle of the night and had difficulty getting back to sleep?
3. How often have you woken earlier than you wanted to and been unable to fall back asleep?
4. How often have you felt unrefreshed or still tired after a full night in bed?
5. How often has poor sleep affected your mood the next day?
6. How often have you felt low energy or fatigue that interfered with work, school, or daily tasks?
7. How often have racing thoughts or worry kept you from sleeping?
8. How often have you used caffeine, alcohol, or other substances to manage sleep or energy?
9. How often has poor sleep affected your concentration or memory?
10. How often have you felt that your sleep concerns are interfering with your overall well-being?

How results are interpreted

Each answer is scored 0 (Not at all / Never) to 4 (Constantly / Very Often). Your total score maps to one of four reflection tiers:

• Low concern. Your responses suggest few sleep-related concerns at this time. Continuing to protect a consistent sleep schedule and good sleep hygiene is beneficial.
• Some concerns. Your responses suggest mild sleep difficulties that may be affecting your mood or energy. Sleep hygiene strategies, a consistent schedule, and reducing late-day caffeine or alcohol may help.
• Consider reaching out. Your responses suggest moderate sleep difficulties that are likely affecting your mood, focus, or daily function. Consider scheduling an evaluation to discuss what may be driving the sleep concerns.
• Professional evaluation recommended. Your responses suggest significant sleep difficulties that are interfering with daily life. We recommend a professional evaluation to identify contributing factors and explore appropriate options.

Your privacy

Your answers stay in your browser. Nothing is sent to a server, stored, or shared, and no protected health information (PHI) is captured. Using this tool does not create a provider-patient relationship.

What happens after this screener

A self-screener can help you organize what you are noticing, but it does not replace a clinical evaluation. If your results suggest reaching out, the next step is a psychiatric visit where a clinician reviews your history, current symptoms, medical background, and other factors that could be contributing — then discusses options with you.

• Sleep & insomnia care — Psychiatric evaluation and treatment for insomnia, sleep–mood overlap, and circadian issues.
• Depression & mood treatment — Mood symptoms and sleep problems frequently travel together; we treat both.
• Anxiety, panic & PTSD treatment — Racing thoughts and middle-of-the-night awakenings often point to an anxiety component.
• Psychiatric medication management — Careful, evidence-based use of medication when appropriate, with regular follow-up.
• Insurance accepted — See which commercial plans are in-network at SLS Psychiatry.
• Request an appointment — Book a psychiatric evaluation with Dr. Rana Kaleemullah or Josh Fantauzzi.

Frequently asked questions

Other free self-checks

All of our self-assessments are free, run entirely in your browser, and do not store anything. See the full Assessment Center.

• Adult ADHD self-test
• Mental health self-check
• Postpartum depression & anxiety self-check