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Sleep Tests Online Sleep-Related Behaviours Questionnaire (SRBQ)

Free and anonymous screening tests

Other tests:

Chronotype & Rhythms Sleep Quality Insomnia & Problems Daytime Sleepiness Thoughts & Anxiety Habits & Hygiene

The test presented here is the Sleep-Related Behaviours Questionnaire (SRBQ), developed by Ree and Harvey (2004) to assess "safety behaviours" in insomnia — overt or covert strategies people use to prevent a feared outcome, such as failing at daily tasks because of tiredness, from occurring. It consists of 32 statements describing common strategies — napping to catch up on sleep, cancelling appointments, reducing effort at work, avoiding difficult conversations, watching the clock, or trying to force thoughts away at bedtime — for which you rate how often each one applies to you.

Unlike scales that ask about sleep quality or daytime consequences directly, the SRBQ looks at the coping strategies themselves. The idea, rooted in cognitive-behavioural models of insomnia, is that these behaviours feel protective in the moment but can prevent unhelpful beliefs about sleep from ever being tested and corrected — which paradoxically helps keep the problem going. It takes about 5–7 minutes to complete. Higher scores indicate heavier reliance on such strategies. There is no officially validated clinical cutoff, but published research offers a useful reference point: people without insomnia score around 28 points on average, while people with insomnia average around 50 points. The result is not a medical diagnosis and does not replace consultation with a specialist.

Insomnia, anxiety, and depression are often intertwined in practice and can reinforce one another. If you are more concerned about anxiety, tension, or worry in general, our anxiety test may help. If you are more concerned about low mood, loss of interest, or lack of energy, our depression test may help.

Online Test

Instructions:

Please carefully read each statement below and select the answer that best describes how often you do the following things in order to cope with tiredness or improve your sleep: Almost never, Rarely, Sometimes, Often, or Almost always. There are no right or wrong answers — just answer based on what you actually do, not what you think you should be doing.

1. I spend time considering ways to improve sleep.

Almost never

Rarely

Sometimes

Often

Almost always

2. I stay in the background in social situations.

Almost never

Rarely

Sometimes

Often

Almost always

3. I try to stop all thinking when trying to get to sleep.

Almost never

Rarely

Sometimes

Often

Almost always

4. I do something active close to bedtime to tire myself out.

Almost never

Rarely

Sometimes

Often

Almost always

5. I miss or cancel appointments (daytime or evening).

Almost never

Rarely

Sometimes

Often

Almost always

6. During the day, I block thoughts about sleep out of my mind.

Almost never

Rarely

Sometimes

Often

Almost always

7. I reduce my expectations of what I can achieve.

Almost never

Rarely

Sometimes

Often

Almost always

8. I figure out how I will catch up my sleep later on.

Almost never

Rarely

Sometimes

Often

Almost always

9. I work less hard to conserve energy.

Almost never

Rarely

Sometimes

Often

Almost always

10. I try to keep all disturbing thoughts and images out of my mind while in bed.

Almost never

Rarely

Sometimes

Often

Almost always

11. I avoid talking about my sleep.

Almost never

Rarely

Sometimes

Often

Almost always

12. I look at the clock on waking to calculate how many hours of sleep I got.

Almost never

Rarely

Sometimes

Often

Almost always

13. I plan to get an early night.

Almost never

Rarely

Sometimes

Often

Almost always

14. I give up trying to work.

Almost never

Rarely

Sometimes

Often

Almost always

15. I take a sleeping pill or pills.

Almost never

Rarely

Sometimes

Often

Almost always

16. I catch up on sleep by napping.

Almost never

Rarely

Sometimes

Often

Almost always

17. I wear earplugs to block out all sounds that might wake me up or prevent me falling asleep.

Almost never

Rarely

Sometimes

Often

Almost always

18. I worry about the consequences of poor sleep while lying in bed.

Almost never

Rarely

Sometimes

Often

Almost always

19. I take on fewer social commitments.

Almost never

Rarely

Sometimes

Often

Almost always

20. I put tasks off until tomorrow.

Almost never

Rarely

Sometimes

Often

Almost always

21. I avoid difficult conversations with people.

Almost never

Rarely

Sometimes

Often

Almost always

22. During the day, I conserve energy any way I can.

Almost never

Rarely

Sometimes

Often

Almost always

23. I avoid sleeping away from home.

Almost never

Rarely

Sometimes

Often

Almost always

24. I look at the clock to see how long it's taking to get to sleep.

Almost never

Rarely

Sometimes

Often

Almost always

25. I am less active during the day.

Almost never

Rarely

Sometimes

Often

Almost always

26. I keep busy to stop thinking about my sleep.

Almost never

Rarely

Sometimes

Often

Almost always

27. I limit myself to mundane chores or tasks during the day/evening.

Almost never

Rarely

Sometimes

Often

Almost always

28. I worry about other things (e.g., work) to distract from concerns about sleep.

Almost never

Rarely

Sometimes

Often

Almost always

29. I take herbal remedies to aid sleep.

Almost never

Rarely

Sometimes

Often

Almost always

30. While in bed, I try to block out thinking about any problems.

Almost never

Rarely

Sometimes

Often

Almost always

31. I stick to a routine during the day so that I don't have to think as much.

Almost never

Rarely

Sometimes

Often

Almost always

32. I give myself lots of time to fall asleep by going to bed early.

Almost never

Rarely

Sometimes

Often

Almost always