Free Insomnia & Sleep Test
Assess your sleep quality with this validated Insomnia Severity Index screening.
Insomnia Screening (ISI)
Question 1 of 7
The Insomnia Severity Index measures the nature, severity, and impact of insomnia.
How difficult is it for you to fall asleep?
Understanding
What is the Insomnia Severity Index (ISI)?
The Insomnia Severity Index (ISI) is a clinically validated screening tool developed by Charles M. Morin to assess the severity and impact of insomnia symptoms. It's widely used by sleep specialists, GPs, and mental health professionals throughout the NHS and private healthcare.
This free online insomnia test evaluates difficulty falling asleep, staying asleep, early morning awakenings, satisfaction with sleep patterns, and how insomnia impacts your daily functioning. Insomnia affects approximately 10-30% of adults at any given time, with chronic insomnia impacting about 10% of the UK population.
Important: While this screening is clinically validated, it cannot diagnose sleep disorders like sleep apnea or other medical conditions affecting sleep. If you suspect a medical sleep disorder or your results suggest severe insomnia, please consult with a healthcare professional.
Signs & Symptoms
Common Insomnia Symptoms
Treatment
CBT-I: The Gold-Standard Insomnia Treatment
Cognitive Behavioural Therapy for Insomnia (CBT-I) is recommended by NICE as the first-line treatment for chronic insomnia. Research shows CBT-I is more effective than sleeping pills for long-term sleep improvement, with benefits lasting years after treatment ends.
What CBT-I Involves
- • Sleep restriction to consolidate sleep
- • Stimulus control to rebuild bed-sleep association
- • Cognitive therapy for unhelpful sleep beliefs
- • Sleep hygiene optimization
- • Relaxation techniques for bedtime
CBT-I Success Rates
- • 70-80% experience significant improvement
- • Benefits maintained 1-2 years post-treatment
- • More effective than medication long-term
- • Typically 4-8 sessions over 6-8 weeks
- • No side effects unlike sleeping pills
Resources
Sleep & Mental Health Resources
Your Score
Understanding Your Score
Your total score gives a quick estimate of severity. Higher scores suggest symptoms are more frequent and more likely to affect daily life, sleep, work, or relationships.
Your responses suggest you're not experiencing significant insomnia symptoms.
Recommended next step: Maintain good sleep hygiene
Your responses suggest mild insomnia that may benefit from attention.
Recommended next step: Review your sleep hygiene habits
Your responses suggest moderate insomnia affecting your wellbeing.
Recommended next step: CBT-I (CBT for Insomnia) is highly effective
Your responses suggest severe insomnia requiring professional attention.
Recommended next step: Please seek professional help for your sleep
FAQs
Frequently Asked Questions About Insomnia Testing
Frequently Asked Questions About Insomnia Testing
Is this insomnia test clinically validated?
Yes. This page uses the Insomnia Severity Index (ISI), a validated screening tool developed by Charles M. Morin and widely used by sleep specialists and mental health professionals.
What does the ISI measure?
It measures difficulty falling asleep, staying asleep, early waking, satisfaction with sleep, and how sleep problems affect your daytime functioning and quality of life.
Can this test diagnose a sleep disorder?
No. It screens for insomnia severity. Some sleep problems have medical causes like sleep apnea, which require a medical assessment. If you suspect a medical sleep disorder, consult your GP.
What score suggests I should get help?
A score in the moderate or severe range suggests CBT-I would be beneficial. If sleep problems persist for more than a month, professional support is recommended.
What is CBT-I?
Cognitive Behavioural Therapy for Insomnia (CBT-I) is the gold-standard treatment recommended by NICE. It is more effective than sleeping pills for long-term sleep improvement, with benefits lasting years.
Should I take the test again later?
Yes. Repeating the ISI after treatment or over time helps you track whether sleep is improving.
Important
When to Seek Help
If your score is in the moderate or severe range, or sleep problems are affecting your daily life, CBT-I can help. Chronic insomnia is very treatable.
If sleep problems are accompanied by thoughts of self-harm, seek urgent help through your GP, NHS 111, or Samaritans on 116 123.
Sleep Better with CBT-I
CBT-I is the most effective long-term treatment for insomnia, proven superior to sleeping pills. Our London therapists specialise in helping you achieve lasting, natural sleep without medication.