Free Sleep Apnea Tools: 1-Minute Test, Sleep Log & AHI Guide

01 · The 1-minute test

Could it be sleep apnea?

Six questions. Check every one that sounds like you. No wires glued to your head. It can't diagnose anything, but it can tell you whether it's worth bringing up with a clinician.

01Do you snore loudly, loud enough to hear through a closed door?02Has anyone seen you stop breathing or gasp in your sleep?03Do you often feel tired or sleepy during the day, even after a full night?04Do you wake up often, or struggle to stay asleep?05Do you wake up with headaches, a dry mouth, or brain fog?06Has weight crept up over the years, or have you been told your blood pressure is high?

What next See your optionsCPAP, mouthguards, and newer options like tirzepatide Start a 7-night logA printable log to bring to your clinician What to askQuestions to bring to your appointment

02 · AHI decoder

What does your number mean?

AHI is the number of breathing pauses per hour on a sleep test. Here's how it's usually read.

Under 5

Normal

Fewer than 5 breathing pauses an hour.

5–15

Mild

Often snoring and daytime tiredness. Lifestyle changes and side-sleeping may help.

15–30

Moderate

Treatment is usually recommended. Weight treatment may be part of the plan.

30+

Severe

Treatment matters. CPAP is the usual first step, with other care alongside.

Ranges used by most sleep doctors for adults. Your clinician looks at more than this one number.

03 · Before your appointment

Questions to ask your clinician

Tick the ones you want to bring up, then print the page or jot them down.

Could my symptoms be sleep apnea, and how would we find out?Do I need a sleep study, or is a home sleep test an option for me?If I have it, how severe is it, and what does my AHI number mean?Is CPAP right for me, and what can I do if I can't get used to the mask?Could losing weight help in my case?Is a weight-loss medication like tirzepatide a fit alongside my current care?If I lose weight, should my CPAP settings be checked again?Could my blood pressure, mood, or morning headaches be connected to how I sleep?

04 · 7-night sleep log

Write down a week of nights.

Fill it in each morning. If you share a bed, ask your partner what they heard. It makes a big difference when you talk to a clinician.

	Bedtime	Snoring heard?none · some · loud	Pauses or gasps?	Times awake	Morning energy1 (low) to 5	Notes
Night 1
Night 2
Night 3
Night 4
Night 5
Night 6
Night 7

To print: use your browser's print command (Ctrl+P or Cmd+P). The menus and footer are left off the printout.

Free tools for better nights.

Could it be sleep apnea?

What does your number mean?

Questions to ask your clinician

Write down a week of nights.

Ready to look at options?