Before You Begin
This version separates scored frequency items from context and protective factors so the result can show a clearer answer pattern.
Scored items use one frequency scale. Context answers personalize the summary, while protective factors are reported separately. This original tool is not clinically validated and cannot provide a diagnosis.
How To Read This Result
This versioned original self-check uses 12 scored frequency items for the past 28 days. It reviews Sleep Initiation, Sleep Continuity, Restorative Quality, Daytime Impact. Optional context answers personalize guidance but do not change the score.
Dimension labels summarize how often their assigned experiences were selected. Protective factors are shown separately and are not reverse-scored into a risk total. Result profiles are descriptive editorial patterns, not clinical cutoffs, probabilities, or population percentiles.
What Version 2.0 Measures
The 12 scored items cover Sleep Initiation, Sleep Continuity, Restorative Quality, Daytime Impact. Each dimension is supported by three questions using the same 28-day frequency scale.
Context and protective-factor questions are displayed separately and do not change the core score.
How Scoring Works
Scored answers use values from 0 to 4 and produce an editorial total from 0 to 48. Dimension labels summarize selected frequency, not medical severity, character, or population standing.
Symptoms That Need More Than A Checklist
Breathing pauses, gasping, severe daytime sleepiness, near-miss accidents, persistent insomnia, or other concerning symptoms require appropriate medical assessment. Avoid driving or operating equipment when dangerously sleepy.
This page reviews patterns; it does not measure sleep stages, diagnose insomnia, or determine whether a schedule, breathing issue, stress pattern, or medical factor is the main cause.
How To Use The Result
Use the most frequent dimension to choose one practical change, then observe the pattern over time. If initiation is highest, focus on wind-down timing. If continuity is highest, track awakenings and environment. If restoration or daytime impact is highest, compare duration, schedule regularity, breathing concerns, and stress.
Seek qualified assessment when difficulties persist, cause daytime impairment, or include breathing or safety concerns.
Frequently Asked Questions
Is this a validated sleep questionnaire?
No. It is an original ToolsQuark educational self-check and is not the Pittsburgh Sleep Quality Index.
Can this diagnose insomnia or sleep apnea?
No. Diagnosis requires appropriate clinical assessment, and breathing pauses or severe daytime sleepiness deserve medical attention.
Is sleep duration the same as sleep quality?
No. Timing, continuity, restoration, breathing, and daytime function also matter.
Why do I wake up tired after enough sleep?
Sleep may feel unrefreshing when continuity, timing, stress, breathing, substances, illness, or daytime schedule are affecting restoration. Duration alone does not explain every sleep pattern.
What is poor sleep continuity?
Poor continuity means sleep is interrupted, fragmented, or difficult to resume after waking. This can affect daytime function even when total time in bed seems adequate.
Can stress affect sleep quality?
Yes. Stress can delay sleep, increase awakenings, reduce restoration, and make daytime tiredness feel worse. Compare this result with the Stress Pattern Self-Check when both patterns appear.
When should I talk to a doctor about sleep problems?
Seek appropriate assessment for breathing pauses, gasping, severe daytime sleepiness, near-miss accidents, persistent insomnia, or sleep problems that substantially affect daily life.