Insomnia Self-Assessment Tool
A free, clinically-inspired insomnia screener based on the Insomnia Severity Index (ISI).
1. Difficulty falling asleep
2. Difficulty staying asleep
3. Waking up too early
4. How dissatisfied are you with your current sleep?
5. How noticeable is your sleep problem to others?
6. How worried are you about your sleep?
7. How much does sleep interfere with daily functioning?
Your ISI score
0/28
No clinically significant insomnia
Your sleep symptoms are within a healthy range. Maintain consistent wake time and sleep hygiene.
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Frequently asked questions
Is this an insomnia diagnosis?+
No — it's a validated screening tool that mirrors the Insomnia Severity Index. A formal diagnosis requires a clinician.
What's a high score?+
15 or higher on the 0–28 scale indicates moderate-to-severe clinical insomnia. CBT-I is the recommended first-line treatment.
How often should I retake this?+
Every 2–4 weeks while making sleep changes; monthly otherwise. The score is most useful as a trend.
What's the difference between acute and chronic insomnia?+
Acute insomnia lasts under 3 months and usually has a clear trigger. Chronic insomnia occurs 3+ nights per week for 3+ months and typically self-perpetuates through anxiety and conditioning.
Is CBT-I better than sleeping pills?+
Yes — CBT-I produces longer-lasting improvements with no side effects, and it's the official first-line treatment per the American College of Physicians.
Can insomnia be cured permanently?+
Most chronic insomnia responds to 6–8 weeks of CBT-I with sustained benefit at 1-year follow-up in 70–80% of patients.
Does insomnia run in families?+
There's a moderate genetic component (~30–40% heritability), but environment, stress conditioning, and habits drive most cases.
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