How to Sleep Better
Explore scientifically validated tools to assess, understand, and improve your sleep. From quick screenings to comprehensive evaluations, find the right test for your needs — then take action with real tools you can use tonight.
Sleep Assessment Tools
Sleep Quality Scale
FeaturedAssesses your sleep quality and identifies potential sleep-related issues.
Perceived Stress Scale
FeaturedAssess subjective stress over the past month using the PSS.
Insomnia Severity Index (ISI)
FeaturedA 7-item scale assessing the severity of sleep-onset and sleep-maintenance difficulties over the past two weeks.
GAD-7 Anxiety Screening
FeaturedDetects generalized anxiety disorder using this validated clinical assessment tool.
PSQI | Pittsburgh Sleep Quality Index
FeaturedAssess your sleep quality over the past month with this clinically validated 19-item questionnaire measuring seven components of sleep.
Epworth Sleepiness Scale (ESS)
A brief self-assessment of your general level of daytime sleepiness. Rate how likely you are to doze off in eight everyday situations.
Try These Tools Tonight
Sleep Calculator
Calculate your optimal sleep and wake times based on 90-minute sleep cycles.
Relax - Nature Sounds Mixer
Mix 20+ nature sounds including rain, ocean waves, birdsong, and campfire to create your perfect sleep ambiance
Prayer & Meditation
Interactive spiritual reflection with beautiful visual themes — Eclipse, Aurora, Rain, and more for inner peace
Why Take Sleep Tests?
Sleep tests help you objectively assess your sleep quality, identify specific problems like insomnia or poor sleep hygiene, and track changes over time. Understanding your sleep patterns is the first step toward meaningful improvement.
Accurate Assessment
Get objective measurements of your sleep quality instead of relying on subjective feelings alone.
Find Root Causes
Identify whether anxiety, stress, or habits are contributing to your sleep issues.
Track Improvement
Monitor your progress over time as you implement better sleep strategies.
Note: These tests are self-assessment screening tools and do not constitute medical diagnoses. If you have persistent or severe sleep problems, please consult a healthcare professional or sleep specialist.
Learn More About Sleep
How to Fall Asleep Fast
Evidence-based techniques: 4-7-8 breathing, progressive muscle relaxation, military method, and more
Sleep Hygiene Guide
Build healthy sleep habits through environment optimization, schedule consistency, and lifestyle changes
Understanding Sleep
Learn about sleep stages, circadian rhythms, and why quality sleep matters for health
Relaxation Techniques
Breathing exercises, meditation, and methods to reduce stress before bedtime
Mindful Attention Awareness Scale
Measures your dispositional mindfulness and present-moment awareness capabilities.
