About this insomnia self-check
This test is a self-check tool, not a substitute for a medical diagnosis. If the result worries you, or daily life keeps being difficult, talk to a sleep medicine or mental health specialist. 988 Suicide & Crisis Lifeline · SAMHSA National Helpline 1-800-662-4357 (all free, confidential and 24/7) · American Academy of Sleep Medicine lists accredited sleep centers.
Nighttime sleep
Nighttime Sleep
🌙
Four items on falling asleep, staying asleep, early waking and satisfaction (ISI Q1-Q4, up to 16 points). This measures sleep problems during the night — the core symptom area of insomnia.
Daytime impact
Daytime Impact
☀️
Three items on how noticeable it is to others, worry, and interference with daily life (ISI Q5-Q7, up to 12 points). This is how insomnia affects your waking life, and it tracks closely with clinical severity.
Nighttime sleep problems
Sleep Problems (ICD-10 Criterion A)
🌌
Five items on falling asleep, staying asleep, early waking, sleep duration and sleep quality (AIS Q1-Q5, up to 15 points). These are the nighttime sleep problems that make up criterion A of the ICD-10 insomnia diagnosis.
Daytime impact
Daytime Dysfunction
🌞
Three items on daytime well-being, functioning and sleepiness (AIS Q6-Q8, up to 9 points). This measures how insomnia affects your day.
None
No trouble
Mild
A little
Moderate
Somewhat
Severe
Quite a bit
Very severe
Extreme
Very satisfied
Completely satisfied
Satisfied
Mostly fine
Average
So-so
Dissatisfied
Uncomfortable
Very dissatisfied
Completely dissatisfied
Not like me at all
Not noticeable
Mild
A little noticeable
Average
Moderate
Severe
Very noticeable
Very much
Obvious
None
Not worried
Mild
A little worried
Average
Moderate
A lot
Very worried
Very much
Extremely worried
None
No interference
Mild
Slight interference
Average
Moderate interference
Severe
Considerable interference
Very much
Extreme interference
No trouble
Typical range
Slight problem
Minor problem
Considerable problem
Marked problem
Serious problem
Extreme problem
Normal
No trouble
Slightly reduced
Mildly reduced
Considerably reduced
Markedly reduced
Seriously reduced
Extremely reduced
Difficulty falling asleep (how long it takes to fall asleep after getting into bed at night)
Waking often, or trouble getting back to sleep (staying asleep)
Waking up much too early (early morning awakening)
How satisfied or dissatisfied are you with your current sleep pattern?
How noticeable to others do you think your sleep problem is, in terms of damaging your quality of life?
How worried or distressed are you about your current sleep problem?
To what extent do you think your sleep problem interferes with daily functioning — fatigue, mood, work, concentration, memory, relationships?
Difficulty falling asleep (how long it takes to fall asleep after getting into bed at night)
Waking often, or trouble getting back to sleep (staying asleep)
Waking up much too early (early morning awakening)
How satisfied or dissatisfied are you with your current sleep pattern?
How noticeable to others do you think your sleep problem is, in terms of damaging your quality of life?
How worried or distressed are you about your current sleep problem?
To what extent do you think your sleep problem interferes with daily functioning — fatigue, mood, work, concentration, memory, relationships?
Difficulty falling asleep (over the past month, on at least three nights a week, how long it took to fall asleep after going to bed)
Waking during the night (waking one or more times and having trouble getting back to sleep)
Waking earlier than you wanted (waking in the morning before your planned time)
Not getting enough total sleep (how much sleep you feel you actually got during the night)
How satisfied are you with the overall quality of your sleep? (regardless of how long you slept)
Sense of well-being during the day (mood, emotional steadiness, energy)
Physical and mental functioning during the day (work, concentration, memory)
Sleepiness during the day (feeling drowsy or dozing off when you don’t want to)
No clinical insomnia
Healthy sleep
No clinically significant insomnia symptoms
Over the past two weeks your sleep problems have stayed below the level of clinical significance (no clinically significant insomnia). Both the amount and the quality of your sleep are largely holding up, and daytime functioning isn’t taking much of a hit. To keep it that way, stay with the basics of sleep hygiene: consistent bed and wake times, and no caffeine or screens close to bedtime.
0-7 · no clinical insomnia
Subthreshold insomnia
Worth paying attention to
Insomnia symptoms below the clinical threshold
Over the past two weeks you’ve had mild insomnia symptoms (subthreshold insomnia). This isn’t necessarily a level that calls for clinical treatment, but left alone it can progress into clinical insomnia — so it’s worth tightening up sleep hygiene, managing stress and getting a regular rhythm back.
8-14 · subthreshold insomnia
Moderate clinical insomnia
Professional support recommended
Moderate clinical insomnia is clearly present
Over the past two weeks you’ve had clinically significant, moderate insomnia. A sleep medicine or mental health clinician can give you a proper assessment and treatment such as CBT-I. If depression or anxiety is running alongside it, treating both together speeds recovery.
15-21 · moderate clinical insomnia
Severe clinical insomnia
Active treatment recommended
Severe clinical insomnia
Over the past two weeks you’ve had severe clinical insomnia, and it is heavily affecting how you function during the day. Seeing a sleep medicine or psychiatric specialist is strongly recommended, and active treatment — CBT-I, with medication if needed — should be on the table. If you need to talk to someone first, the 988 Suicide & Crisis Lifeline is free and available 24/7 (call or text 988).
22-28 · severe clinical insomnia
No insomnia
0-5 · AIS: no insomnia
No insomnia by ICD-10 criteria. Both nighttime sleep and daytime functioning are in the normal range.
Mild insomnia
6-9 · AIS: mild insomnia
Mild insomnia symptoms. Self-management and better sleep hygiene are recommended.
Moderate insomnia
10-15 · AIS: moderate insomnia
Clear insomnia. A sleep medicine or mental health consultation is recommended.
Severe insomnia
16-24 · AIS: severe insomnia
Very severe insomnia. See a sleep medicine or psychiatric specialist promptly.
Sleep is fine
Healthy sleep
Both sleep and daytime functioning are steady
Both the ISI (insomnia severity) and the AIS (ICD-10 criteria) put you in the normal range. Nighttime sleep and daytime functioning are both holding up, and keeping this pattern is one of the strongest protective factors there is for resilience and emotional stability.
Combined 0-24 · normal
Mild · self-management recommended
Self-management recommended
Mild sleep problems are showing
Both scales point to mild sleep problems. This isn’t yet a level that requires clinical treatment, but left alone it can develop into clinical insomnia — so start with sleep hygiene, stress management and getting a regular rhythm back.
Combined 25-49 · mild
Moderate · professional support recommended
Professional support recommended
Moderate sleep problems · clinical treatment recommended
Both scales show clear signs of clinical insomnia. A proper assessment and treatment from a sleep medicine or mental health clinician will speed recovery considerably. CBT-I is the standard treatment for chronic insomnia and is highly effective. It’s also worth checking whether depression or anxiety is running alongside it.
Combined 50-74 · moderate
Severe · treatment now
Get treatment now
Severe clinical insomnia
Both scales point to severe clinical insomnia. See a sleep medicine or psychiatric specialist right away. Chronic insomnia is closely tied to depression, anxiety and cardiovascular risk, so early treatment matters a great deal. If you need to talk to someone first, the 988 Suicide & Crisis Lifeline is free and available 24/7 (call or text 988).
Combined 75+ · severe
Keep your current sleep rhythm
Your sleep pattern is stable right now. Three things keep it that way: fixed bed and wake times, screens off an hour before bed, and a bedroom kept for sleeping only.
Cut back on caffeine and alcohol
Avoid caffeine after 2 p.m., and skip alcohol within three hours of bed — it badly degrades sleep quality. Nicotine is a stimulant too, so avoid it before bed.
Exercise three times a week
Thirty minutes of cardio three to five times a week noticeably improves sleep quality. Avoid hard exercise within three hours of bedtime; mornings and afternoons work best.
Check again during a hard stretch
Big changes — a new job, a move, a loss, a health problem — can make sleep deteriorate fast. Retake this test during stretches like that to see where you stand.
Tighten up sleep hygiene
Start by locking your bed and wake times to within 30 minutes of each other, weekends included. Do that and your rhythm usually resets within two to four weeks. Keep naps under 30 minutes and avoid them after 3 p.m.
No screens before bed
Turn off phone, TV and computer screens an hour before bed — blue light suppresses melatonin. Swap in a paper book, meditation or a warm shower.
Set the bedroom up properly
Keep the bedroom at 64-72°F, dark and quiet. Using the bedroom only for sleep and sex strengthens the association between bed and sleep — no TV, work, meals or social media in there.
Retake in 2 weeks
After two weeks of self-management, take the same test again and compare. A lower score means you’re on the right track; if it holds or rises, consider a sleep medicine or mental health consultation.
Consider CBT-I
An ISI score of 15 or above falls in the moderate clinical insomnia range. Cognitive behavioral therapy for insomnia (CBT-I) is the standard treatment for chronic insomnia. It is highly effective and outperforms sleeping pills over the long term. Book an appointment with a sleep medicine or mental health clinician.
Sleep restriction
A stimulus control technique that matches your time in bed to the time you actually sleep. The longer you lie in bed awake, the stronger the link between bed and being awake becomes. It’s a core piece of CBT-I.
Check for depression and anxiety
In moderate or worse insomnia, depression or anxiety is present alongside it 60-90% of the time. Taking those self-checks too helps identify the underlying cause and points recovery in the right direction.
Hold the basics steady
Sleep deprivation degrades judgment, concentration and emotional control. As a rule, put big decisions — quitting a job, ending a relationship, selling property — on hold until you’ve recovered.
See a specialist now
An ISI score of 22 or above is severe clinical insomnia, and it is very hard to recover from with self-management alone. Book a sleep medicine or psychiatric appointment as soon as you can, and don’t try to carry it alone. The 988 Suicide & Crisis Lifeline is also there any time — call or text 988, free, 24/7.
Take the depression and anxiety self-checks
Severe insomnia very often comes with depression and anxiety, so take those self-checks as well and bring the results to your appointment — it helps the clinician decide where to start.
Consider CBT-I plus medication
For severe chronic insomnia, the international standard is CBT-I combined with short-term medication where needed. Long-term use of sleeping pills on their own carries tolerance and dependence risk, so it has to be done under a clinician’s direction.
A safety note
Severe sleep deprivation sharply raises your accident risk when driving or operating machinery. Use public transport or get someone else to drive, and only do anything hazardous after real rest.
Keep your current rhythm
Both sleep and daytime functioning are steady. Keep the three things doing the work: consistent bed and wake times, a well-set-up bedroom, and limited caffeine and alcohol.
Build up reserves
Making a short relaxation practice a habit — meditation, breathing, yoga — gives you a strong reserve to draw on when stress starts hurting your sleep.
Watch for it in others
If someone around you — family, a friend, a colleague — is showing chronic fatigue, short sleep or daytime sleepiness, point them to this test.
Retest during big changes
A new job, a move, a loss, a health problem — sleep can collapse fast in stretches like that. Retake the test then and see how far things have moved.
Start with sleep hygiene
Fixed bed and wake times, screens off an hour before bed, and a bedroom kept at 64-72°F. Hold those three for two weeks or more and most mild sleep problems improve.
Revisit caffeine and alcohol
Just cutting caffeine after 2 p.m. and alcohol within three hours of bed noticeably improves sleep quality. Alcohol in particular is a leading cause of second-half awakenings and early morning waking.
Retest in 2 weeks
After two weeks of self-management, take the same test again and compare. If the score holds or rises, consider a sleep medicine or mental health consultation.
Find the stressor
Most mild sleep problems trace back to stress. Ask yourself what is actually weighing on you right now, and take the stress self-check too if that helps.
See a CBT-I clinician
Both scales put you at the level of moderate clinical insomnia. Cognitive behavioral therapy for insomnia (CBT-I) is the standard treatment for chronic insomnia. It’s highly effective and outperforms sleeping pills over the long term — make a sleep medicine or mental health consultation your first step.
Check for depression and anxiety
In moderate or worse insomnia, depression or anxiety is present alongside it 60-90% of the time. Take those self-checks too, and bring the results to your appointment.
Re-examine the bedroom
Check the bedroom’s temperature, lighting, noise and the state of your mattress. The physical setup itself is often what’s breaking your sleep.
Hold off on big decisions
Sleep deprivation degrades judgment and emotional control. As a rule, put big decisions — quitting a job, ending a relationship, selling property — on hold until you’ve recovered.
See a specialist now
Both scales point to severe clinical insomnia. Booking an appointment with a sleep medicine or psychiatric specialist right away is strongly recommended. Nights and weekends, the 988 Suicide & Crisis Lifeline is open — call or text 988, free, 24/7.
Take the depression and anxiety self-checks
Severe insomnia very strongly co-occurs with depression and anxiety. Take those self-checks as well and bring the results to your appointment.
Consider CBT-I plus medication
For severe chronic insomnia, the international standard is CBT-I combined with short-term medication where needed. Long-term use of sleeping pills on their own carries tolerance and dependence risk, so follow a clinician’s direction.
A safety note
Severe sleep deprivation greatly increases your accident risk when driving or operating machinery. Use public transport or get someone else to drive, and only do anything hazardous after real rest.
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Source: Insomnia Severity Index (Bastien CH, Vallières A, Morin CM. 2001. Sleep Medicine 2(4):297-307) | Korean version: Cho YW, Song ML, Morin CM (2014) Validation of a Korean Version of the Insomnia Severity Index. J Clin Neurol 10(3):210-215, validated in a Korean sample and adopted as the official self-check tool of a Korean public mental health center. This is a self-check and does not replace a clinical diagnosis.
Source: ISI (Bastien et al. 2001 / Korean version, Cho et al. 2014) + AIS (Soldatos CR, Dikeos DG, Paparrigopoulos TJ. 2000. J Psychosom Res 48(6):555-560) | The AIS is built on the ICD-10 insomnia criteria and has been validated across multiple countries (α=.73-.93) | Four-band AIS cutoffs per Hayasaka et al. 2020 · ISI-AIS correlation r=0.80 confirmed. This is a self-check and does not replace a clinical diagnosis.
Choose how much each of these applied over the past two weeks.
Choose how much trouble each of these gave you over the past month.
/
pts
🌙 ISI breakdown (night and day)
🌌 AIS breakdown (ICD-10 criteria)
The seven ISI items are split into nighttime sleep problems (Q1-Q4) and daytime impact (Q5-Q7). The balance between the two tells you what kind of insomnia you are dealing with.
The eight AIS items are split into the ICD-10 nighttime sleep criteria (Q1-Q5) and daytime impact (Q6-Q8), giving you a clinical-diagnostic read on your insomnia.
🧭 What to do next
🔗 Related self-checks
Insomnia comes with depression, anxiety and stress 60-90% of the time. Taking the companion self-checks gives you a fuller picture of where you actually are.
Depression self-check
PHQ-9 and CES-D in one dual-mode test. The international standard for depression — the condition most tightly linked to insomnia.
Anxiety self-check
GAD-7 and PHQ-ADS in one dual-mode test. The standard measure for anxiety disorders, which drive nighttime arousal and excessive worry.
Stress self-check
The PSS-10 international standard. Chronic stress is one of the main triggers of insomnia.
Open
/
Q
ISI
AIS
ISI total / 28
Combined score / 100
ISI + AIS combined · ICD-10
We recommend talking to a professional
Your result falls at the level of clinically significant insomnia. See a sleep medicine or psychiatric specialist as soon as you reasonably can — CBT-I first — or call or text the 988 Suicide & Crisis Lifeline, free and available 24/7.
[ Insomnia self-check result — quick version (ISI, 7 items) ]
[ Insomnia self-check result — full version (ISI + AIS, 15 items · ICD-10) ]
■ ISI total:
■ AIS total:
■ Combined score:
→
■ ISI subscores (nighttime sleep / daytime functioning)
■ AIS subscores (nighttime sleep / daytime functioning)
■ Result
■ ⚠️ Clinical insomnia level
This is a clinically significant level of insomnia. See a sleep medicine or psychiatric specialist (CBT-I first), or call or text the 988 Suicide & Crisis Lifeline — free, 24/7.
!
ISI (Bastien 2001 / Korean version, Cho 2014) · adopted by a Korean public mental health center
Insomnia self-check · quick
(ISI, 7 items)
Developed by Bastien et al. (2001), the Insomnia Severity Index is an international standard scale. Its Korean version was validated by Cho, Song, Morin (2014, J Clin Neurol 10(3):210-215), and it has been adopted as the official self-check tool of a Korean public mental health center. In three minutes it covers the past two weeks of nighttime sleep problems (falling asleep, staying asleep, early waking) and daytime impact (satisfaction, worry, interference).
TimeAbout 3 min
Questions7 items
Score range0~28
Severity4 bands
😴
0~7
😪
8~14
😵💫
15~21
🌌
22~28
Scoring
0/1/2/3/4
🌙 What does it measure?
Seven items covering nighttime sleep problems over the past two weeks — falling asleep, staying asleep, early waking — plus daytime impact: satisfaction, worry and interference with daily life.
🇰🇷 Validated in Korea
Korean version validated by Cho, Song & Morin (2014) · adopted as the official self-check of a Korean public mental health center · Cronbach’s α above .90.
ISI + AIS · ICD-10 criteria combined · r=0.80
Insomnia self-check · full
(ISI + AIS, 15 items)
This full mode runs the ISI (insomnia severity) alongside the AIS(Athens Insomnia Scale, Soldatos 2000). The AIS is built on the ICD-10 insomnia criteria as an eight-item international standard tool, and it correlates with the ISI at r=0.80 — very strong complementarity. The two sets of results are shown side by side and independently, giving you a precise, clinically grounded read on your insomnia.
TimeAbout 5 min
Questions15 items
Score range0~52
Tools shown2, independent
🌙
ISI
🌌
AIS
🔗
r=.80
Combined
ICD-10
🔬 Why the full mode?
The ISI is severity-focused; the AIS is built on ICD-10 diagnostic criteria. Seeing both together tells you exactly what kind of insomnia you have.
🌏 Validated across countries
The ISI has a validated Korean version (Cho et al. 2014); the AIS has been validated across multiple countries (α=.73-.93). Both are widely used in clinical practice and research.
🎙️ Say it, and it is written downLog your bedtime by voice7-day free trial after sign-up · on-device speech recognitionSee Spicat →About this insomnia self-check
This self-check offers international standard insomnia scales in two modes. The quick version (ISI, 7 items) was developed by Bastien et al. (2001), and the Korean version by Cho, Song & Morin (2014) has been adopted as the official self-check of a Korean public mental health center. The full version (ISI + AIS, 15 items) adds the AIS from Soldatos et al. (2000), bringing the ICD-10 insomnia criteria into the assessment as well.
Insomnia is not a matter of willpower — it is a medical condition, and Cognitive behavioral therapy for insomnia (CBT-I) is the international first-line treatment and is highly effective. If the result concerns you, talk to a sleep medicine or mental health specialist . 988 Suicide & Crisis Lifeline · SAMHSA National Helpline 1-800-662-4357 (free, confidential, 24/7) · American Academy of Sleep Medicine lists accredited sleep centers.
Sources: Bastien CH, Vallières A, Morin CM (2001). Validation of the Insomnia Severity Index as an outcome measure for insomnia research. Sleep Medicine 2(4):297-307 · Cho YW, Song ML, Morin CM (2014). Validation of a Korean Version of the Insomnia Severity Index. J Clin Neurol 10(3):210-215 · Soldatos CR, Dikeos DG, Paparrigopoulos TJ (2000). Athens Insomnia Scale: validation of an instrument based on ICD-10 criteria. J Psychosom Res 48(6):555-560 · Hayasaka et al. (2020), four-band AIS cutoffs · Morin CM (1993), original work. This is a self-check, not a clinical diagnosis.
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