SelHealth Calculators

Sleep Quality Check

Review your sleep quality with SelHealth and get a clearer sense of whether your routine supports recovery and daytime function.

How to use this tool
  1. Answer the short sleep questions honestly.
  2. Review the summary of your sleep pattern.
  3. Use the interpretation to spot consistency and recovery issues.
🧠 Mind & Wellness
SelHealth dark calculator system

Sleep Quality Check

Assess sleep cycle efficiency and slow-wave sleep patterns.

Sleep pattern Educational
Educational Tool Medically reviewed • Last reviewed: 2026-03 • Source: CDC / AASM-aligned sleep health guidance • Evidence level: Wellness support / non-diagnostic guidance
This score is a brief educational sleep-quality screen and does not diagnose insomnia, sleep apnea, or other sleep disorders.

Weekly Sleep Shortfall

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

Last 7 days Educational
Educational Tool Medically reviewed • Last reviewed: 2026-03 • Source: CDC / AASM sleep duration guidance • Evidence level: Wellness support / non-diagnostic 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.

Perceived Stress Check

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

Recent stress Screening only
Screening Tool Medically reviewed • Last reviewed: 2026-03 • Source: PSS-4 • Evidence level: Validated screening instrument
This is a brief perceived-stress screen. It does not measure cortisol, diagnose an anxiety disorder, or establish burnout on its own.

Anxiety Symptom Screen

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

Screening only Last 2 weeks
Screening Tool Medically reviewed • Last reviewed: 2026-03 • Source: GAD-7 • Evidence level: Validated screening instrument
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.

Mood Reflection

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

Screening only Last 2 weeks
Screening Tool Medically reviewed • Last reviewed: 2026-03 • Source: PHQ-9 • Evidence level: Validated screening instrument
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.

Therapeutic Breathing

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

Guided practice Lifestyle
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
~
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).

Life Satisfaction

The Satisfaction with Life Scale (SWLS) is a global measure of well-being. Indicate your agreement below.

Reflection tool Educational
Wellness Estimate Medically reviewed • Last reviewed: 2026-03 • Source: SWLS • Evidence level: Validated screening instrument
This tool reflects subjective life satisfaction and wellness, not a psychiatric diagnosis or crisis assessment.
1. In most ways my life is close to my ideal.
2. The conditions of my life are excellent.
3. I am satisfied with my life.
4. So far I have gotten the important things I want in life.
5. If I could live my life over, I would change almost nothing.

Guided Meditation

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

Audio support Lifestyle
05:00

Choose duration & music, then click "Start" 🧘

What this tool helps you do

The Sleep Quality Checker helps you look at the pattern behind your sleep, not just the total number of hours. It can highlight whether your routine seems restorative, inconsistent, or worth improving.

How to read your result

Pattern matters

Sleep quality depends on continuity, recovery, regularity, and daytime function, not just time in bed.

Frequently asked questions
Is this a diagnosis?

No. It is a guided self-check that can help you decide whether your sleep habits may need more attention.

Related tools

These nearby tools help you read sleep quality alongside stress load, sleep debt, and emotional recovery patterns.

Weekly Sleep Shortfall Open calculator → Perceived Stress Check Open calculator → Anxiety Symptom Screen Open calculator →