Sleep & Mood Scales
A curated collection of clinical sleep, mood, TCM constitution, and pediatric sleep scales for free online self-assessment.
Important: Results are for self-screening only
All scales on this site are publicly available academic screening tools, not medical devices, and do not constitute a clinical diagnosis. Results are affected by mood, routine, environment, and physical condition.
- Scale results cannot be used as the sole basis for diagnosis, medication, treatment, or prescription.
- Do not self-diagnose or self-medicate based solely on scale scores.
- If you have physical, mental, sleep, or emotional concerns, please consult a qualified healthcare provider.
Core Sleep Scales
Standard tools for adult sleep screening and follow-up
Athens Insomnia Scale
Quick insomnia screening (8-item short scale)
The AIS is a short scale for rapid insomnia screening. It contains 8 items with a total score of 0â24, suitable for outpatient triage and health checkups.
Epworth Sleepiness Scale
Assess daytime sleepiness
The ESS assesses excessive daytime sleepiness across 8 everyday situations with a total score of 0â24. It is commonly used to screen for OSA and narcolepsy.
Restless Legs Syndrome Screening Questionnaire
Screen for restless legs syndrome based on international diagnostic criteria
The RLS screening questionnaire is based on the International Restless Legs Syndrome Study Group diagnostic criteria. It contains 4 yes/no items; a "yes" answer scores 1 point, with a total score of 0â4.
Pittsburgh Sleep Quality Index
Assess overall sleep quality over the past month
The PSQI is a classic scale for comprehensive sleep quality assessment. It includes 7 components with a total score of 0â21.
Morningness-Eveningness Questionnaire
Assess your circadian preference type
The MEQ assesses whether you are more of a morning type or an evening type. It contains 19 items with a total score of 16â86.
Insomnia Severity Index
Assess insomnia severity over the past 2 weeks
The ISI is a widely used tool for assessing insomnia severity and monitoring CBT-I treatment outcomes. It contains 7 items with a total score of 0â28.
Dysfunctional Beliefs and Attitudes about Sleep Scale
Assess unhelpful beliefs and attitudes about sleep
DBAS-16 identifies distorted cognitions about sleep, insomnia, and its consequences. It contains 16 items with a total score of 0â160.
Patient Self-Efficacy for Sleep Scale
Assess confidence in your ability to sleep
PSEQ evaluates your confidence in falling asleep, staying asleep, and handling sleep disruptions. It contains 10 items with a total score of 0â60.
STOP-BANG Sleep Apnea Screening
Quickly screen for obstructive sleep apnea risk
STOP-BANG is a widely used screening tool for obstructive sleep apnea (OSA). It contains 8 yes/no items; a "yes" answer scores 1 point, with a total score of 0â8.
Mood & Comorbidity Scales
Insomnia often co-occurs with anxiety or depression â use together for a fuller picture
Generalized Anxiety Disorder 7-item Scale
Quick anxiety screening
The GAD-7 is a widely used screening tool for generalized anxiety disorder. It contains 7 items with a total score of 0â21, assessing symptoms over the past 2 weeks.
Patient Health Questionnaire-9
Quick depression screening
The PHQ-9 is a widely used depression screening tool. It contains 9 items with a total score of 0â27, assessing symptoms over the past 2 weeks.
Depression Anxiety Stress Scales-21
Quickly assess depression, anxiety, and stress
DASS-21 is a widely used screening tool for depression, anxiety, and stress symptoms. It contains 21 items; each subscale raw score is multiplied by 2 to obtain a standard score.
Zung Self-Rating Anxiety Scale
Quickly assess anxiety symptom severity
The SAS is a widely used self-report anxiety scale. It contains 20 items; the raw total score is multiplied by 1.25 and rounded to obtain the standard score.
Zung Self-Rating Depression Scale
Quickly assess depression symptom severity
The SDS is a widely used self-report depression scale. It contains 20 items; the raw total score is multiplied by 1.25 and rounded to obtain the standard score.
TCM Scales
Assess sleep and mood through TCM constitution, patterns, and emotion
TCM Elderly Insomnia Scale
TCM-related insomnia assessment tailored for older adults
EIS-TCM is a TCM-based insomnia-related self-rating scale for older adults. It has 10 items with a total score of 0â30.
TCM Patient-Reported Insomnia Outcome Scale
Assess sleep-related patient-reported outcomes from a TCM perspective
PRO-TCM is a TCM-focused patient-reported outcome scale for sleep quality. It has 10 items with a total score of 0â30.
TCM Anxiety-Tension Constitution Self-Rating Scale
Assess TCM-related anxiety and tension symptoms
TAS is a TCM constitution and emotion-based self-rating scale for anxiety and tension. It has 10 items with a total score of 0â30.
TCM Anxiety Syndrome Self-Rating Scale
Assess anxiety-related symptoms from a TCM perspective
TCM-ANX is a TCM syndrome-based self-rating scale for anxiety. It has 12 items with a total score of 0â36.
TCM Emotional Imbalance Self-Rating Scale
Assess emotional imbalance-related symptoms from a TCM perspective
TCM-EMO is a TCM emotion-based self-rating scale for emotional imbalance. It has 12 items with a total score of 0â36.
TCM Insomnia Syndrome Self-Rating Scale
Assess insomnia-related symptoms from a TCM perspective
TCM-ISI is a TCM syndrome-based self-rating scale for insomnia. It has 12 items with a total score of 0â36.
Children & Adolescent Scales
Sleep assessment tools for ages 3â18
Pediatric Daytime Sleepiness Scale
Assess daytime sleepiness in children and adolescents
PDSS (Pediatric Daytime Sleepiness Scale) is a widely used tool for assessing daytime sleepiness in children and adolescents. It contains 8 items with a total score of 0â32.
Children's Sleep Habits Questionnaire
Parent-report assessment of child sleep habits
CSHQ (Children's Sleep Habits Questionnaire) is a widely used tool for assessing children's sleep habits and sleep problems. This simplified version contains 27 items, completed by a parent based on the child's typical sleep over the past week, with a total score of 27â81.
Pittsburgh Sleep Quality Index for Adolescents
Assess sleep quality over the past month for teens
PSQI-A (Pittsburgh Sleep Quality Index for Adolescents) is an adolescent adaptation of the adult PSQI. It contains 7 sleep components with a total score of 0â21.
Clinician-rated (educational)
Administered by professionals â shown here for educational purposes only
Hamilton Anxiety Rating Scale
Classic clinician-rated anxiety assessment tool
The HAMA (Hamilton Anxiety Rating Scale) is a classic clinician-rated anxiety scale with 14 items. It is administered by a trained clinician through a structured interview. Items cover anxious mood, tension, fears, insomnia, intellectual/cognitive functioning, depressed mood, somatic symptoms, cardiovascular symptoms, respiratory symptoms, gastrointestinal symptoms, genitourinary symptoms, autonomic symptoms, and behavior at interview. This scale is for educational display only and does not replace a professional clinical evaluation.
Hamilton Depression Rating Scale
Classic clinician-rated depression assessment tool
The HAMD (Hamilton Depression Rating Scale) is a classic clinician-rated depression scale, commonly available in 17/21/24-item versions. It is administered by a trained clinician through a structured interview. Items cover mood, guilt, suicidal ideation, insomnia, agitation/retardation, anxiety, somatic symptoms, hypochondriasis, weight loss, insight, diurnal variation, depersonalization, paranoid symptoms, and obsessional/compulsive symptoms. This scale is for educational display only and does not replace a professional clinical evaluation.
Sleep Disorder Rating Scale
Clinician-rated global sleep severity assessment tool
The SDRS (Sleep Disorder Rating Scale) is a clinician-rated global sleep severity instrument used by trained clinicians who integrate information from patient interviews, sleep diaries, and other sources. It evaluates overall sleep disturbance severity, sleep quality, sleep latency, awakenings, early waking, daytime impairment, and need for treatment. This scale is for educational display only and does not replace a professional clinical evaluation.
When to Seek Medical Care
- Difficulty falling asleep, frequent awakenings, early waking, or light sleep lasting 2 weeks or more and affecting daily life;
- Persistent daytime sleepiness, poor attention, or memory problems that do not improve with rest;
- Sleep accompanied by loud snoring, gasping, nighttime awakenings, limb movements, or leg discomfort;
- Self-assessments indicate moderate-to-severe sleep problems, anxiety, or depression that do not improve with self-care;
- Ongoing irritability, low mood, chest tightness, palpitations, or fatigue related to sleep or emotional distress.