Insomnia Self-Assessment: Habits & Risk Check
A free, 7-question check of the habits and patterns most linked to insomnia risk — not a severity score, a look at what's likely contributing.
1. Caffeine after 2pm
How often do you have coffee, tea, energy drinks, or cola after 2pm?
2. Screens before bed
How often do you use a phone, tablet, or TV in the hour before you try to sleep?
3. Schedule consistency
How much does your bedtime or wake time vary across a typical week?
4. Racing thoughts at bedtime
How often do you lie awake with racing thoughts or stress once you're in bed?
5. Sleep environment
How often is your bedroom too noisy, too light, or too warm/cold to sleep well?
6. Nights with trouble sleeping
In a typical week, how many nights do you have real trouble falling or staying asleep?
7. Daytime impact
How much does this affect your energy, mood, or focus the next day?
Certain professions face elevated insomnia rates — see our Teachers and Security Guards sleep guides for occupation-specific data.
Frequently asked questions
Is this an insomnia diagnosis?+
No — it's an informal self-check of habits and patterns linked to insomnia risk, not a validated clinical instrument. A formal diagnosis requires a clinician.
Is this the same as the Insomnia Severity Index (ISI)?+
No. The ISI is a real, validated clinical questionnaire — copyrighted and licensed through Mapi Research Trust — that rates symptom severity. This tool asks about habits and risk factors (caffeine, screens, schedule consistency, bedtime stress, environment) plus frequency and impact, in our own original questions and scoring.
What's a high score?+
11 or higher on the 0–21 scale suggests multiple factors are likely compounding your sleep trouble — CBT-I is worth considering. 16+ suggests a focused effort plus a conversation with a doctor.
How often should I retake this?+
Every 2–4 weeks while making changes; monthly otherwise. The score is most useful as a trend, and for seeing which specific habits move the needle.
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?+
Many people see lasting improvement: in clinical trials, 6–8 weeks of CBT-I produced sustained benefit at 1-year follow-up for a majority of participants. Results vary by individual, and insomnia can recur, especially without maintaining good sleep habits.
Related calculators
Sleep Quality Score Calculator: Rate Your Sleep
Sleep quality score calculator: get a personalized score for how restorative your sleep really is.
OpenSleep Hygiene Checklist: 20-Point Free Audit
Sleep hygiene checklist: run a 20-point, evidence-based audit of your habits and get a personalized score.
OpenWhy Am I Tired Analyzer: Find the Real Reason
Why am I tired: answer that question with a quick diagnostic that finds the most likely reasons you're exhausted.
Open