Sleep Quality Assessment
A detailed private Backing U self-assessment designed to help you reflect on sleep quality and recovery including falling asleep, staying asleep, waking, regularity, daytime tiredness and the impact of sleep problems. It looks across difficulty falling asleep within a reasonable time, waking repeatedly or for long periods during the night, waking earlier than intended and struggling to return to sleep, feeling unrefreshed or excessively tired during the day and sleep problems affecting concentration, mood or daily functioning. The assessment contains 20 questions and is intended to give you a structured wellbeing snapshot, highlight the areas having the greatest effect, and provide practical recommendations for what to do next. It is not designed to diagnose a condition or replace an individual professional assessment.
The Sleep Quality Assessment is a Backing U educational wellbeing and self-reflection tool. It is not a validated diagnostic instrument, does not provide a clinical diagnosis and does not replace individual assessment or advice from a qualified professional. Scores are influenced by how questions are understood and by the timeframe selected. If several items are marked N/A, the total may be lower and should be interpreted cautiously; individual responses may be more informative than the total score. If difficulties are severe, rapidly worsening, affecting basic functioning or creating safety concerns, seek appropriate professional or urgent support. External resources are provided for further reading and support only. They are operated by independent Australian or UK organisations and their inclusion does not imply endorsement of this Backing U tool.
I have noticed difficulty falling asleep within a reasonable time.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Difficulty falling asleep within a reasonable time has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Difficulty falling asleep within a reasonable time has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of difficulty falling asleep within a reasonable time.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed waking repeatedly or for long periods during the night.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Waking repeatedly or for long periods during the night has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Waking repeatedly or for long periods during the night has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of waking repeatedly or for long periods during the night.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed waking earlier than intended and struggling to return to sleep.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Waking earlier than intended and struggling to return to sleep has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Waking earlier than intended and struggling to return to sleep has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of waking earlier than intended and struggling to return to sleep.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed feeling unrefreshed or excessively tired during the day.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Feeling unrefreshed or excessively tired during the day has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Feeling unrefreshed or excessively tired during the day has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of feeling unrefreshed or excessively tired during the day.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have noticed sleep problems affecting concentration, mood or daily functioning.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Sleep problems affecting concentration, mood or daily functioning has been difficult to ignore, switch off or manage once it starts.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Sleep problems affecting concentration, mood or daily functioning has affected my concentration, mood, sleep, relationships, responsibilities or usual routine.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
I have changed, delayed, avoided or pushed through things because of sleep problems affecting concentration, mood or daily functioning.
Choose 0 if this has not applied and 10 if it has applied extremely strongly, frequently or consistently during the stated timeframe. Use N/A only if the question is genuinely not relevant.
Keep or share a copy of your result
You can email a copy of this result to yourself. You can separately choose whether Backing U may receive an anonymous copy of your responses and result for quality improvement and research.
The Sleep Quality Assessment is a Backing U educational wellbeing and self-reflection tool. It is not a validated diagnostic instrument, does not provide a clinical diagnosis and does not replace individual assessment or advice from a qualified professional. Scores are influenced by how questions are understood and by the timeframe selected. If several items are marked N/A, the total may be lower and should be interpreted cautiously; individual responses may be more informative than the total score. If difficulties are severe, rapidly worsening, affecting basic functioning or creating safety concerns, seek appropriate professional or urgent support. External resources are provided for further reading and support only. They are operated by independent Australian or UK organisations and their inclusion does not imply endorsement of this Backing U tool.