Is It Just Bad Sleep—Or Something More? A Quick Self-Screening Guide

Mar 27

Before You Start Building Better Habits, Let’s Make Sure You’re on the Right Track!

We all know that sleep is essential—yet many of us toss, turn, and wake up wondering why we still feel exhausted. While sleep habits play a huge role in how rested you feel, there might be something else going on beneath the surface.

Before you jump into a sleep challenge or make changes to your bedtime routine, take a few minutes to check in with yourself. Some sleep struggles aren’t just about behaviour—they might be linked to an underlying sleep disorder.

The good news? A quick self-screen can help you spot potential red flags and point you toward the right next steps.

Why Screening Matters

Sleep disorders like insomnia, sleep apnea, and restless leg syndrome are surprisingly common—and often go undiagnosed. By screening yourself, you’re making sure your efforts to improve sleep are built on a solid foundation.

Let’s dive into three quick screens you can take today:

1. STOP Questionnaire (Sleep Apnea Risk)

Sleep apnea is more than just loud snoring—it’s a condition that causes your breathing to stop and start while you sleep, often without you knowing it. This leads to poor sleep quality and daytime exhaustion.

STOP Questions:

S: Do you snore loudly (louder than talking or loud enough to be heard through closed doors)?
T: Do you often feel tired or sleepy during the daytime?
O: Has anyone observed you stop breathing during sleep?
P: Do you have or are you being treated for high blood pressure?

If you answered “Yes” to two or more questions, you may be at risk for obstructive sleep apnea and should consider speaking with a healthcare provider.

2. ISQ (Insomnia Symptom Questionnaire)

Insomnia isn’t just occasional trouble falling asleep. Chronic insomnia is a pattern that happens multiple times a week over a period of months and affects your daily functioning.

Instructions: Answer the following questions based on your sleep over the past month as “Never, Rarely, Sometimes, Often”

Sleep Symptoms

1) Do you have difficulty falling asleep at bedtime?

2) Do you wake up during the night and have trouble falling back asleep?

3) Do you wake up too early in the morning and cannot fall back asleep?

Daytime Impairment

4) Do you feel tired or fatigued during the day due to sleep problems?

5) Do you feel dissatisfied with your sleep?

6) Have your sleep problems persisted for at least 3 months?

7) Have you had sleep problems at least 3 nights per week?

Scoring Instructions

Sleep Symptom Criterion: Answering "Often" for Q1, Q2, or Q3 suggests insomnia symptoms.

Duration Criterion: Answering "Yes" to Q6 confirms chronicity.

Daytime Impairment Criterion: Answering "Often" to Q4 or Q5 suggests daytime consequences.

If all criteria are met → Insomnia disorder likely
If any criteria are missing → Insomnia disorder unlikely

Next Steps:

If you think you have insomnia, CBT-i (Cognitive Behavioural Therapy for Insomnia) is a first-line, evidence-based treatment that can help. However, participating in the sleep challenge would still be safe and beneficial.

3. Restless Leg Syndrome (RLS) Criteria

Restless Leg Syndrome is a neurological condition that causes an uncontrollable urge to move your legs, usually in the evening or at night.

Instructions: Answer the following questions by selecting Yes or No.

RLS Diagnostic Criteria (Essential Features):

1) Unpleasant leg sensations: Do you experience an urge to move your legs, usually accompanied by uncomfortable or unpleasant sensations?

2) Rest Triggered: Are these symptoms worse or only present during periods of rest, inactivity, or when sitting/lying down?

3) Movement Relief: Do the symptoms improve with movement, such as walking, stretching, or shaking your legs?

4) Evening/Nighttime Worsening: Are the symptoms worse in the evening or at night compared to during the day?

6) Not Explained by Another Condition: Are these symptoms not solely due to another medical or behavioural condition (e.g., leg cramps, arthritis, positional discomfort)?

Additional Symptoms & Risk Factors

7) Sleep Disruption: Do your symptoms interfere with falling or staying asleep?

8) Daytime Impact: Do your symptoms cause daytime fatigue, mood changes, or difficulty concentrating?

9) Family History: Do you have a family history of RLS (e.g., parents or siblings with similar symptoms)?

10) Iron Deficiency: Have you ever been diagnosed with low iron levels (ferritin <50 ng/mL) or anemia?

11) Medications or Triggers: Do you take any medications that might worsen RLS (e.g., antihistamines, antidepressants, antipsychotics)?

Scoring Instructions

Possible RLS: If Q1-4 are all "Yes", this suggests Restless Legs Syndrome.

Moderate to Severe RLS: If symptoms disrupt sleep, daily activities, or mood, further evaluation is recommended.

Consider Additional Testing: If you answered "Yes" to Q8-Q10, discuss potential risk factors with a healthcare provider.

Next Steps:

If RLS is suspected, consider discussing iron levels, medication effects, and lifestyle adjustments with a healthcare professional. However, participating in the sleep challenge would still be safe and beneficial.

What’s Next?

These screens are quick and helpful—but they don’t replace a full medical evaluation. They’re a starting point.

If your answers suggest a possible sleep disorder, talk to your doctor or reach out to a qualified provider. At Tall Tree Health, we offer evidence-based support for sleep challenges, including Cognitive Behavioral Therapy for Insomnia and support with sleep hygiene, movement, and more.

📞 Curious about next steps? Connect with our team!

🎯 Ready to build better habits? Join our 4-Week Sleep Challenge and start your journey to deeper, more restorative sleep.

You deserve to wake up refreshed. Let’s make it happen—together.