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Self-checks

Sleep quality self-check

A short self-check on how you have been sleeping over the past month, and what daily life in Thailand might be doing to it.

3-5 minutes15 questions

Think back over the past month rather than just last night, and rate how often each statement applied, even on nights that felt mostly ordinary. One bad night after a long flight or a hot spell should not weigh more than the overall pattern across the weeks.

Falling and staying asleepWhat disrupts your nightHow it shows up the next day

This is an original set of questions for self-observation. It is not the Insomnia Severity Index or the Pittsburgh Sleep Quality Index, and it does not produce a clinical score or diagnose a sleep disorder. See a doctor if you snore heavily with pauses in breathing, feel dangerously drowsy while riding or driving, or notice a sudden change in sleep with no clear cause.

A month, not one night

Jet lag or a single humid night can distort how you remember your sleep, so this check asks about the wider pattern across the past four weeks instead.

Three separate signals

Getting to sleep, staying asleep and how tired you feel afterward do not always move together, so each one is scored on its own.

Naming what actually wakes you

Heat, air conditioning noise and a shifted work schedule each call for a different fix, so pinning down the cause matters more than a general sense of tiredness.

Heat, humidity and a room that will not cool down

Bangkok and much of Thailand stay warm and humid for long stretches of the year, and falling asleep depends partly on the body's core temperature dropping. A bedroom that is still warm at midnight can delay that drop by a fair amount. Many visitors and residents run air conditioning through the night and end up debating the electricity cost, while others rely on a fan alone and wake up damp before dawn. If you notice you settle faster on the nights you cool the room an hour before bed rather than right as you get in, that pattern is worth acting on.

Time zones, remote work and a schedule that never settles

Digital nomads and remote employees working against European or American office hours often end up with late calls, delayed dinners and a bedtime that shifts by several hours across a single week. That kind of irregular schedule can make it harder to fall asleep at a consistent time even when the room itself is comfortable. Add in the burning season that settles a haze over Chiang Mai and Bangkok during parts of the dry season, keeping some people indoors with the windows shut and the air conditioning running, and the usual advice to open a window before bed stops applying for weeks at a time.

When it is worth seeing someone

Thailand has both busy public hospitals and private international hospitals that see a large number of expatriate and travelling patients, generally at a higher cost that travel or expatriate insurance may or may not cover depending on the policy, so checking the terms before booking is worthwhile. If poor sleep has continued for weeks, comes with loud snoring or breathing pauses, or is clearly affecting your work, mood or safety on the road, that is a reasonable point to book an appointment instead of continuing to adjust the room on your own.

Before you start

Does a high score mean I have insomnia?

No. This tool summarises how often certain patterns showed up for you over the past month. A diagnosis of insomnia or another sleep disorder needs a clinical conversation, and sometimes further testing, that looks at duration, causes and other health factors together.

Why does the climate here matter so much for sleep?

Falling asleep is tied to a small drop in body temperature, and in a warm, humid room that drop happens more slowly. That can make it take longer to feel drowsy and easier to wake up again once the room warms back up overnight.

Should I take this again later?

You can repeat it a few weeks after changing something, such as your room setup or bedtime, to see whether the pattern shifted. Repeating it every day out of worry will not add useful information.