The Lilac Minds sleep quality assessment is a free, structured screening tool designed to give you an honest read on how well — or how poorly — you have been sleeping over the past two weeks, and whether what you are experiencing crosses into the territory of clinical insomnia. It takes three to five minutes and covers ten questions across the dimensions sleep researchers consider most diagnostic: time to fall asleep, frequency of night-time awakenings, total sleep duration, sleep efficiency, daytime functioning, and the subjective sense of feeling rested or otherwise on waking.
Sleep difficulties rarely arrive alone. The relationship between sleep and mental health is bi-directional — anxiety and depression disrupt sleep, and poor sleep over time can drive or worsen anxiety, depression, and stress-related conditions. A bad night degrades cognitive performance and emotional regulation the next day; a bad month begins to look like an entirely different person. The assessment was built with this connection in mind, and the recommendations bundled with each result reflect both the sleep-specific evidence base and the broader question of what else might be running in parallel.
Your responses generate a score across three severity bands. A low-severity result usually means your sleep is essentially working, with practical suggestions to protect it. A moderate band points toward structured sleep-hygiene changes — caffeine timing, screen exposure in the evening, wake-time regularity, the bedroom environment — and the question of whether the underlying load (stress, schedule, anxiety, rumination) needs separate attention. A high-severity result, particularly one persisting for more than a month, is a signal to consult a professional. The first-line treatment for chronic insomnia is not medication but CBT-I, cognitive behavioural therapy for insomnia, which has the strongest evidence of any sleep intervention.
This assessment is a screen, not a diagnosis. It does not account for medical conditions that disrupt sleep — sleep apnoea, restless legs, thyroid issues, medication side effects — which require evaluation by a physician. Psychologist Prarthana Thaker offers assessment and treatment for stress, anxiety, and the cognitive-behavioural factors that keep insomnia running.