This is a short, Likert-only sleep quality self-report: questions about how often, over the past month, you have had trouble falling or staying asleep, woken too early, felt your sleep was poor, or struggled to stay awake during the day. It is meant for a first, gentle look at your sleep, not for a full sleep diary.
It is a self-check you can complete online in a few minutes, with an instant score and a plain-language interpretation. It is adapted from the Pittsburgh Sleep Quality Index (Buysse et al., 1989) — it is orientation only, not a diagnosis.
Written from a neurodivergence-affirming stance: sleep is very often disrupted for autistic and ADHD adults — through a delayed body clock, sensory sensitivity, or a mind that will not switch off — and this is a support need, not a discipline problem. If sleep is a real struggle, it is worth raising with a GP or therapist.
Short Likert self-report, a few minutes, instant score
Adapted from the PSQI (Buysse et al., 1989)
Anonymous — nothing to sign up for
Screening for orientation only, not a clinical diagnosis
Adaptat dupa Buysse et al., 1989
Sleep Quality Screen (adapted)
A 19-item Likert adaptation assessing sleep quality across seven dimensions, including sleep latency, duration, efficiency, and daytime dysfunction.
"What does this mean?" if a question is not clear, tap this under the question for a plain explanation.
"Not sure about my answer" if your answer is only an approximation, mark it. It does not change the score — it just shows me where we can come back together.
19 items -- ~5 min
Local-first - your data stays on device
0 / 190%
Keys 1-4 for quick answer
During the past month, how often have you had the following sleep problems?
Subjective quality
1.How would you rate your overall sleep quality?
2.How often did you wake up feeling tired despite sleeping?
Sleep latency
3.How often has it taken you more than 30 minutes to fall asleep?
4.How often did you struggle to fall asleep because your mind wouldn't stop?
Sleep duration
5.How often did you wake up in the middle of the night or early morning?
6.How often did you have to get up to use the bathroom?
Sleep efficiency
7.How often did you feel that your sleep was not efficient enough?
8.How often did you spend a lot of time in bed without actually sleeping?
Sleep disturbances
9.How often could you not breathe comfortably?
10.How often did you cough or snore loudly?
11.How often did you feel too cold?
12.How often did you feel too hot?
13.How often did you have bad dreams or nightmares?
14.How often did you have pain?
15.How often did you have other reasons for not sleeping well?
Sleep medication
16.How often did you take medicine (prescribed or over the counter) to help you sleep?
Daytime dysfunction
17.How often did you have trouble staying awake while eating meals, driving, or engaging in social activity?
18.How often was it difficult to keep up enthusiasm to get things done?
19.How often did poor sleep affect your daytime functioning?