Insomnia Self-Test — Free 10-Question Sleep Health Check

The Soundary Sleep Health Check (SSC-10) looks back over the past two weeks of sleep in 10 questions. It starts with the night: lying in bed for more than 30 minutes without falling asleep, waking several times and struggling to get back to sleep, waking much earlier than you meant to, and feeling unrefreshed in the morning. It then turns to the daytime: heavy sleepiness, poor concentration and forgetfulness, irritability or low mood, and problems with work, study, housework or relationships.

Each item is scored 0 for “Not at all”, 1 for “1-2 days a week”, 2 for “3-4 days a week” and 3 for “Nearly every day”, and the 10 items add up to a total of 0–30. Some items ask about the mental patterns that keep insomnia going, such as worrying at bedtime that you won’t sleep again tonight, or feeling exhausted yet suddenly wide awake once you lie down. It takes about two minutes.

A total of 0–6 is shown as “Good Sleep”, 7–13 as “Signs of Mild Sleep Problems”, 14–21 as “Possibility of Moderate Sleep Problems” and 22–30 as “Possibility of Severe Sleep Problems”. The moderate band means several symptoms may be occurring on 3 or more days a week, which lines up with the frequency threshold used for insomnia disorder (3 or more times a week). The mild band is a stage where adjusting your daily habits is a sensible first response.

When you read your score, also check whether the night-time items near the start or the daytime items near the end are higher. If only the night-time answers are high, the problem sits closer to falling or staying asleep; if the daytime answers are high too, lost sleep is already spilling into your life. Temporary circumstances such as exam weeks, night shifts, jet lag or caring for a sick family member can push the score up, so keep that context in mind. The result is a screening reference, not a diagnosis.

The SSC-10 is not a translation of an existing questionnaire. Soundary wrote its own items based on the building blocks of the DSM-5 criteria for insomnia disorder: difficulty falling asleep, difficulty staying asleep, early-morning waking and impaired daytime functioning. Because it has not yet been clinically validated, the bands are provisional cut-offs set by symptom-frequency logic. That makes the result better used as a starting point for understanding your own sleep than as a ranking against other people.

Sleep naturally rises and falls with the seasons, work schedules and stress. Rather than putting too much weight on one result, retake the check and set it beside your previous result to see whether the habits you changed actually helped. If a moderate or higher score lasts for several weeks, or your daytime life is clearly affected, consider talking with a professional who treats sleep problems, such as a psychiatrist.