This is a short set of questions we wrote to help you reflect on your sleep over the last two weeks: how easily you fall asleep, whether you wake in the night, and how you feel during the day. It is not a validated clinical questionnaire, and its score bands are a rough guide only.
Validated sleep questionnaires such as the Insomnia Severity Index are licensed by their authors for clinical and research use, so we have not reproduced one here. A doctor or sleep clinic can use those tools with you.
It takes about two minutes. Each answer scores from 0 to 3, giving a total between 0 and 24.
Screening, not a diagnosis. A score can point to whether it may help to talk to a professional. It cannot tell you what you have, and a low score does not mean you should ignore how you feel.
Your result
0 out of 24
This is a screening result, not a diagnosis. Only a qualified professional who talks with you can say what it means for you. Your answers have not been sent anywhere.
How the score works
Each answer scores 0 (“Rarely or never”), 1 (“Some nights or days”), 2 (“Most nights or days”), 3 (“Almost every night or day”). The total ranges from 0 to 24. These bands are our own rough guide and have not been tested in research.
| Total | Band |
|---|---|
| 0–5 | Few sleep concerns |
| 6–11 | Some sleep concerns |
| 12–24 | Frequent sleep concerns |
When to get help
See a doctor if poor sleep has lasted more than a few weeks, if you are very sleepy during the day (especially when driving), or if someone has noticed loud snoring or pauses in your breathing at night, which can be signs of sleep apnoea.
Ongoing sleep problems often go hand in hand with low mood or anxiety. If that sounds familiar, the depression and anxiety self-checks may also be useful to take.
Finding support in Thailand
Our guide to mental health support in Thailand covers how to find a psychiatrist, psychologist or counsellor, what to ask before booking, and what to expect at a first appointment.
Sources
- Mapi Research Trust: Insomnia Severity Index (licensing)
- Department of Mental Health, Ministry of Public Health: 1323 mental health hotline
- National Institute for Emergency Medicine: 1669 emergency medical service
The questions and bands on this page were written by our editorial team and have not been validated. Last reviewed 23 October 2026.