Mental Health & Sleep Calculators

Why Use Our Mental Health & Sleep Calculators?

Our mental health and sleep calculator collection includes 28 evidence-based screening tools for assessing insomnia severity, depression risk (PHQ-2 and PHQ-9), anxiety levels, sleep quality scores, screen time impact, and circadian rhythm optimization. Each tool uses validated clinical questionnaires and scoring systems recognized by the American Psychiatric Association and sleep research organizations.

Who Are These Calculators For?

Anyone concerned about sleep quality, stress levels, or mental wellness. Clinicians use our PHQ-2 and insomnia severity index tools as quick screening instruments, while individuals use the sleep score and circadian rhythm calculators to understand and improve their rest patterns.

How Our Calculators Work

Answer standardized questionnaire items or enter your sleep schedule data. The calculators apply validated scoring algorithms — such as the Insomnia Severity Index (ISI) or PHQ-2 depression screener — to generate a score with clinical interpretation. Results include severity categories and general guidance.

Key Benefits

Medical-grade accuracy based on WHO and CDC guidelines
Instant results with detailed explanations and recommendations
100% private — all calculations run locally in your browser
No registration, no personal data collected

Most Used Tools

Frequently Asked Questions

What is the Insomnia Severity Index (ISI)?

The ISI is a 7-item self-report questionnaire that measures the severity of insomnia symptoms over the past two weeks. Scores range from 0-28: 0-7 indicates no clinically significant insomnia, 8-14 is subthreshold, 15-21 is moderate, and 22-28 is severe insomnia. Our calculator walks you through each question and explains your score.

How does the PHQ-2 depression screener work?

The PHQ-2 asks two questions about the frequency of depressed mood and loss of interest over the past two weeks. Each answer is scored 0-3, giving a total of 0-6. A score of 3 or higher suggests further evaluation with the full PHQ-9 is warranted. It is a widely used initial screening tool in primary care.

How much sleep do adults need per night?

The National Sleep Foundation recommends 7-9 hours of sleep per night for adults aged 18-64, and 7-8 hours for adults 65 and older. Our sleep score calculator evaluates not just duration but also consistency, sleep onset latency, and wake episodes to assess overall sleep quality.

Can screen time affect sleep quality?

Yes. Blue light from screens can suppress melatonin production and delay sleep onset. Research suggests stopping screen use 1-2 hours before bedtime. Our screen time calculator helps you evaluate your daily usage patterns and their potential impact on sleep and mental well-being.

What is a circadian rhythm and why does it matter?

Your circadian rhythm is a 24-hour internal clock that regulates sleep-wake cycles, hormone release, and body temperature. Disruptions — from shift work, jet lag, or irregular schedules — can affect mood, cognition, and health. Our circadian rhythm calculator helps you identify your optimal sleep window based on your natural patterns.

Most Popular Mental Health & Sleep Calculators

Insomnia Severity Index Calculator: ISI Score & Test

PHQ-2 Calculator — Free Depression Screening Score

Sleep Score Calculator: Composite Sleep Quality Score

Screen Time Calculator: Track Daily & Weekly Device Use

Circadian Rhythm Calculator: Align Sleep & Wake Times

Anxiety Calculator (GAD-7): Assess Your Symptoms Now

All Mental Health & Sleep Calculators

Anxiety Calculator (GAD-7): Assess Your Symptoms Now

Bedtime Calculator: Find the Best Time to Go to Bed Now

Circadian Rhythm Calculator: Align Sleep & Wake Times

Depression Calculator (PHQ-9): Check Symptoms in Minutes

GAD-2 Calculator: Quick 2-Item Anxiety Screening Tool

Happiness Calculator: Satisfaction & Positivity Index

Insomnia Severity Index Calculator: ISI Score & Test

Jet Lag Calculator: Personal Plan for Time Zone Shifts

Meditation Timer Calculator: Custom Sessions & Streaks

Mental Age Calculator: Quick Quiz and Instant Results

Mental Health Calculator (PHQ-4): Quick Self-Check

Mindfulness Calculator: Track Mindful Minutes & Balance

Mood Calculator: Track Daily Mood, Trends & Insights

Nap Calculator: Plan Power Naps for Peak Energy Today

PHQ-2 Calculator — Free Depression Screening Score

REM Sleep Calculator: Time REM Windows & Wake-Up Times

Screen Time Calculator: Track Daily & Weekly Device Use

Sleep Apnea Risk Calculator: Quick Screening for OSA Risk

Sleep Calculator: Best Bedtimes & Wake Times by Cycle

Sleep Cycle Calculator: Plan Bedtime and Wake Time

Sleep Debt Calculator — Track Shortfall & Recovery

Sleep Efficiency Calculator: Time Asleep vs Time in Bed

Sleep Score Calculator: Composite Sleep Quality Score

Snoring Calculator: STOP‑Bang Score & Snoring Triggers

Sobriety Calculator: Track Days Sober & Milestones

Stress Calculator: Measure Your Stress Level & Get Tips

Wake Up Time Calculator: Best Times to Wake Up Today

Wellness Calculator: Lifestyle Score & Goal Tracker