Epworth Sleepiness Scale Calculator

The Epworth Sleepiness Scale (ESS) is a self-administered questionnaire used by sleep professionals to measure daytime sleepiness. Answer the following 8 questions to assess your likelihood of dozing off during everyday activities.

1. Sitting and reading:

2. Watching TV:

3. Sitting inactive in a public place (e.g., a theater or meeting):

4. As a passenger in a car for an hour without a break:

5. Lying down to rest in the afternoon when circumstances permit:

6. Sitting and talking to someone:

7. Sitting quietly after a lunch without alcohol:

8. In a car, while stopped for a few minutes in traffic:

What is the Epworth Sleepiness Scale?

The Epworth Sleepiness Scale (ESS) is a widely used questionnaire created in 1991 by Dr. Murray Johns of Epworth Hospital in Melbourne, Australia. It measures a person’s general level of daytime sleepiness, which can indicate whether they are experiencing excessive daytime sleepiness (EDS)—a hallmark symptom of several sleep disorders.

The ESS consists of eight questions regarding how likely a person is to doze off or fall asleep during common daily situations. Each situation is scored on a scale from 0 to 3, where 0 means you would never doze, and 3 means a high chance of dozing. The maximum possible score is 24.

Scoring Interpretation

0–5: Lower Normal Daytime Sleepiness
6–10: Higher Normal Daytime Sleepiness
11–12: Mild Excessive Daytime Sleepiness
13–15: Moderate Excessive Daytime Sleepiness
16–24: Severe Excessive Daytime Sleepiness

Why Is This Scale Useful?

Many people underestimate how sleep-deprived they are. The ESS provides an objective framework to understand whether daytime sleepiness is within a normal range or could indicate a sleep disorder such as:

Obstructive Sleep Apnea (OSA)
Insomnia with insufficient sleep
Narcolepsy
Idiopathic Hypersomnia

When Should You Talk to a Doctor?

If your ESS score is 11 or higher, it may be time to consult a healthcare provider or sleep specialist. A high score doesn't automatically mean you have a sleep disorder, but it suggests further evaluation may be warranted—especially if you're experiencing poor concentration, memory lapses, mood disturbances, or frequent dozing.

Limitations of the Epworth Sleepiness Scale

While the ESS is a valuable screening tool, it is subjective and not a substitute for clinical evaluation. Some individuals may underreport or overestimate their sleepiness. Additionally, cultural, occupational, or environmental factors can influence responses. The ESS also doesn't diagnose specific disorders but helps indicate the need for further testing like a sleep study (polysomnography).

Improving Your Sleep Health

Regardless of your score, adopting good sleep hygiene can improve your alertness and health:

Maintain a consistent sleep schedule—even on weekends
Limit caffeine and alcohol in the hours before bed
Ensure a dark, quiet, and cool sleeping environment
Reduce screen time before bed and avoid bright light at night
Exercise regularly, but not too close to bedtime

Scientific Background

The ESS is a validated tool that has been tested across various populations worldwide. It is a quick yet powerful way to assess the impact of sleep quantity and quality on daytime functioning. It complements other screening tools like the STOP-BANG for sleep apnea or the Insomnia Severity Index (ISI).

References

Johns, M. W. (1991). A new method for measuring daytime sleepiness: The Epworth Sleepiness Scale. *Sleep*, 14(6), 540–545.
American Academy of Sleep Medicine. (2021). *Clinical Practice Guidelines*.