Free sleep check (RIS)
A quick, private check based on the RIS. Free, scored on your device, and yours to keep.
What this check measures
The RIS asks ten questions about how you sleep and about what your sleep does to the rest of your day. Two ask for numbers: how long you take to fall asleep, and how many hours you get. The other eight ask how often something is true, from always to never. The answers add up to a single score from 0 to 40.
How the scoring works
Most items score 0 to 4, and a higher number means more disturbance. One runs the other way: feeling fit during the day scores 0 when it is always true and 4 when it is never true. The authors set a single cut-off at 12, and above that line the scale flags sleep worth looking at properly:
| Score | What it suggests |
|---|---|
| 0-11 | Below the follow-up range |
| 12-40 | Worth a closer look |
What it cannot tell you
Ten questions cannot tell you why you are not sleeping, and that is the part that matters most. Insomnia usually rides on top of something else: pain, medication, shift work, alcohol, anxiety, low mood, and sometimes a treatable sleep disorder that no questionnaire will find. A high score is a good reason to book with a family doctor as well as to think about counselling.
You lie awake with your mind going and cannot switch it off. This is a free sleep check built on the Regensburg Insomnia Scale. It measures the thinking that keeps sleep broken, not just the hours you lost. Ten questions, about two minutes, scored privately in your browser. It is a first look, not a diagnosis; sleep trouble that persists is worth raising with your family doctor.
Questions people ask
Is this the same as a sleep study?
No. A sleep study measures your body overnight. This measures how you experience your sleep, which is a different and also useful thing. If a physical cause is suspected, a doctor is the right next step.
Why is one question scored backwards?
Because it asks about something good rather than something wrong. Feeling fit during the day counts as a sign of better sleep, so always scores 0 and never scores 4. The scale is built that way on purpose, so that answering on autopilot shows up.
Does the score decide anything?
No. It is one reading on one day. Sleep varies with a hard week, a new baby, a night shift, or a cold. If the score is high and has been for a while, that duration is the useful part to bring to an appointment.
Working on sleep, with support
Stress & burnout therapy
This is a free screening tool, not a diagnosis. It can help you notice patterns and decide whether to reach out. Your answers stay on your device; nothing is sent or saved.