Sleep Quality Check

Assess sleep cycle efficiency and slow-wave sleep patterns.

Educational Tool Medically reviewed • Last reviewed: 2026-03 • Source: CDC / AASM-aligned sleep health guidance

This score is a brief educational sleep-quality screen and does not diagnose insomnia, sleep apnea, or other sleep disorders.

Sleep Hours

Time to Fall Asleep

Night Wake-ups

Daytime Sleepiness

Weekly Sleep Shortfall

Estimate your weekly sleep shortfall from average sleep over the last 7 days versus a realistic daily target. Educational only.

Educational Tool Medically reviewed • Last reviewed: 2026-03 • Source: CDC / AASM sleep duration guidance

This tool estimates weekly sleep shortfall from average sleep time versus a target need. It is not a validated diagnostic measure and should be interpreted alongside sleep quality, daytime symptoms, and possible sleep disorders.

Average Sleep Over Last 7 Days

Daily Sleep Target

Perceived Stress Check

A brief perceived-stress scale for recent stress burden. It does not measure cortisol directly.

Screening Tool Medically reviewed • Last reviewed: 2026-03 • Source: PSS-4

This is a brief perceived-stress screen. It does not measure cortisol, diagnose an anxiety disorder, or establish burnout on its own.

1. How often have you felt unable to control important things?

2. How often have you felt confident in your ability to handle personal problems?

3. How often have you felt that things were going your way?

4. How often have you felt difficulties were piling up so high you could not overcome them?

Anxiety Symptom Screen

Validated screening tool for generalized anxiety symptoms over the last 2 weeks.

Screening Tool Medically reviewed • Last reviewed: 2026-03 • Source: GAD-7

Validated screening tool; scores support screening and severity estimation, not a stand-alone diagnosis.

Safety notes:

GAD-7 screens anxiety symptoms over the last 2 weeks.

1. Feeling nervous, anxious, or on edge:

2. Not being able to stop or control worrying:

3. Worrying too much about different things:

4. Trouble relaxing:

5. Being so restless that it is hard to sit still:

6. Becoming easily annoyed or irritable:

7. Feeling afraid as if something awful might happen:

Mood Reflection

Validated screening tool for depressive symptom burden over the last 2 weeks.

Screening Tool Medically reviewed • Last reviewed: 2026-03 • Source: PHQ-9

Validated depression screening tool. Positive self-harm responses require prompt real-world support.

Safety notes:

If you endorsed the self-harm item, seek immediate same-day support.

1. Little interest or pleasure in doing things:

2. Feeling down, depressed, or hopeless:

3. Trouble falling/staying asleep, or sleeping too much:

4. Feeling tired or having little energy:

5. Poor appetite or overeating:

6. Feeling bad about yourself / as a failure:

7. Trouble concentrating on things:

8. Moving/speaking slowly, or being fidgety/restless:

9. Thoughts that you would be better off dead, or of hurting yourself:

Therapeutic Breathing

Scientifically proven techniques to calm the nervous system and reduce stress.

4-7-8 Relaxing

In 4 - Hold 7 - Out 8

Box Breathing

In 4 - Hold 4 - Out 4 - Hold 4

Calming Breath

In 4 - Out 6

Cycles:

Ready

💚 Benefits of Breathing Exercises:

Immediate reduction of stress and anxiety via Vagus Nerve activation.
Improved focus and attention (especially Box Breathing).
Regulation of heart rate and lowering blood pressure.
Aiding deep relaxation and falling asleep (4-7-8 technique).

Guided Meditation

Meditation sessions with calming music to reduce stress and increase mindfulness.

Duration:

Background Music:

05:00

Choose duration & music, then click "Start" 🧘

Mind & Wellness

Sleep Quality Check

Weekly Sleep Shortfall

Perceived Stress Check

Anxiety Symptom Screen

Mood Reflection

Therapeutic Breathing

💚 Benefits of Breathing Exercises:

Life Satisfaction

Guided Meditation

SelHealth

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Mind & Wellness

Sleep Quality Check

Weekly Sleep Shortfall

Perceived Stress Check

Anxiety Symptom Screen

Mood Reflection

Therapeutic Breathing

💚 Benefits of Breathing Exercises:

Life Satisfaction

Guided Meditation

SelHealth

Quick Links

Legal

Contact Info

Stay connected with smarter health insights

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