Free Online Sleep Test
Trouble falling asleep, waking up tired, or staying up too late? These scales look at your sleep problems and bedtime habits.
Take a test
MOS Sleep Scale
12-item scale measuring sleep quality across disturbance, adequacy, and daytime somnolence, plus snoring frequency.
Bedtime Procrastination Scale for Adolescents
15-item scale measuring bedtime procrastination — delaying going to sleep despite no external obstacles — across general bedtime delay and …
What these tests measure
The MOS Sleep Scale covers sleep disturbance, snoring, waking short of breath, sleep adequacy and daytime sleepiness. The Bedtime Procrastination Scale looks at delaying bedtime without an outside reason.
Who it is for
Adults and students who want to reflect on their sleep. Persistent sleep problems should be discussed with a doctor.
How to use your result
Your score is a snapshot of how you have been feeling or behaving recently. It is meant for self-reflection, education and research and is not a diagnosis or medical advice. Where a scale has no published norm entered on PsiQ, we do not invent one, so you will see raw scores rather than made-up percentiles.
Frequently asked questions
How much sleep do I need?+
Most adults do best with roughly seven to nine hours, though needs differ from person to person.
Can stress affect sleep?+
Yes. Stress, worry and low mood are common causes of poor sleep.
When should I see a doctor?+
If poor sleep lasts for weeks, affects daytime functioning, or you snore loudly with gasping, speak to a doctor.