Can't Sleep? Free Insomnia Test
Free Insomnia Severity Index screening. 7 questions, 2 minutes. Used by GPs and sleep specialists to assess insomnia severity over the past 2 weeks.
Before You Start
- This is a screening tool, not a diagnostic test
- All answers are processed in your browser only
- No data is stored or sent to any server
- Results can be copied to share with your clinician
What Is the Insomnia Severity Index?
The Insomnia Severity Index (ISI) is a validated 7-item questionnaire developed by Professor Charles Morin at Université Laval in Canada, one of the world's leading insomnia researchers. The ISI measures the severity, impact, and distress associated with insomnia symptoms over the past two weeks. It is the most commonly recommended screening tool for insomnia in clinical practice guidelines and is used by sleep specialists, GPs, and psychologists worldwide.
Signs You Might Benefit From This Screening
Insomnia affects approximately 1 in 3 adults to some degree, with about 1 in 10 experiencing chronic insomnia that persists for three months or more. You might benefit from this screening if you regularly have difficulty falling asleep, wake up during the night or too early in the morning, feel that your sleep is unrefreshing, or notice that poor sleep is affecting your daytime functioning, mood, or concentration. Many people live with poor sleep for years without realising that effective, non-medication treatments exist.
How the ISI Works
The ISI asks 7 questions covering the severity of sleep-onset difficulty, sleep maintenance difficulty, and early morning awakening, plus satisfaction with sleep, interference with daily functioning, noticeability of impairment, and distress caused by insomnia. Each item is rated from 0 to 4, giving a total score of 0–28. Scores of 0–7 indicate no clinically significant insomnia, 8–14 subthreshold insomnia, 15–21 clinical insomnia of moderate severity, and 22–28 severe clinical insomnia.
What Happens After the Screening?
If your ISI score indicates moderate or severe insomnia, the recommended first-line treatment is Cognitive Behavioural Therapy for Insomnia (CBT-I), not sleeping pills. CBT-I is a structured programme that addresses the thoughts and behaviours maintaining insomnia and has long-term effectiveness without side effects. Your GP, psychologist, or occupational therapist can refer you to a CBT-I programme. Share your ISI score with them — it provides a clear baseline and can track improvement over time.