Self-assessment
Sleep and insomnia test
The Insomnia Severity Index is a short, validated check on how much sleep problems are affecting you.
- 7 questions
- ~3 min
- Free no sign-up
Our Discord has a channel per topic and you pick the ones you want when you join, so you are not dropped into fourteen rooms at once. Reading without posting is completely fine. There are no clinicians in there, so it is other people rather than treatment.
Open the DiscordHow to read your Sleep score
Answers across the 7 questions add up to a single score. A higher score means more frequent symptoms, not a diagnosis. Here is what each range means.
- 0-7: None
- Your answers do not point to a significant sleep problem at the moment. Keeping steady sleep habits, a regular wake time, a wind-down routine, and limiting late caffeine, helps protect good sleep.
- 8-14: Subthreshold
- A mild result is worth watching. Simple, consistent changes to your sleep routine often help at this stage. If poor sleep continues for a few weeks or affects your day, consider speaking to a GP.
- 15-21: Moderate
- A moderate result suggests sleep problems may be affecting your daily life. Cognitive behavioural therapy for insomnia (CBT-I) is the recommended first-line treatment and is very effective. It is worth discussing with a GP or sleep professional.
- 22-28: Severe
- A severe result suggests sleep difficulties are having a significant impact. Effective help is available, and CBT-I in particular has strong evidence behind it. Speaking with a GP or sleep professional soon is a good next step.
A score is a prompt for a conversation, not a diagnosis. Only a qualified professional can diagnose, and they will consider far more than a questionnaire.
Source: Morin CM. Insomnia: Psychological Assessment and Management. Guilford Press; 1993. Bastien CH, Vallieres A, Morin CM. Validation of the Insomnia Severity Index. Sleep Medicine. 2001;2(4):297-307. Used here for educational screening.