Online Screening Test for Insomnia

Insomnia is a type of sleep disorder. It affects about one-third of adults acutely, meaning they experience a lack of sleep for a few days at a time. One in 10 adults have chronic insomnia, where they can’t sleep for more than three nights a week for three or more months. While sometimes the main complaint, insomnia can also often arise from a number of other mental health and physical disorders, including depression, anxiety and pain.

Nighttime symptoms of insomnia include being unable to fall asleep and waking up frequently throughout the night. Daytime symptoms of insomnia include waking up early in the morning, being extremely tired, and having trouble with focus, attention, and memory.

Many factors like genetics, age, and certain personality traits or medical conditions can cause insomnia. Additionally, life stressors, like losing a job or a loved one or going through a break up, can result in loss of sleep. Finally, poor sleep habits, like being on your phone before bed, taking a nap during the day, or drinking caffeine or a lot of alcohol too close to bedtime can perpetuate lack of sleep.

Hormones can also affect sleep. Perimenopause insomnia is common, driven by fluctuating estrogen and progesterone, which can cause sleep fragmentation, hot flashes at night, and anxiety. Pregnancy can also cause insomnia, which is linked to both physical discomfort and hormonal changes. Insomnia is also a symptom of premenstrual syndrome, where a sharp drop in progesterone, which acts to increase sedation, and fluctuations in estrogen disrupt the sleep-wake cycle.

The Insomnia Severity Index (ISI) is a quick 7-question self-assessment survey used to figure out how bad someone’s insomnia is. It was developed by Charles M. Morin, PhD, Geneviève Belleville, PhD, and Lynda Bélanger, PhD. When taking the test, you’ll answer each question, rating them on a scale of 0 to 4 (from "none" to "very severe").

The ISI score can range anywhere from 0 to 28. The higher the score, the more severe the insomnia is. Scores are categorized into: 0–7 (no insomnia), 8–14 (mild), 15–21 (moderate), and 22–28 (severe).

Your ISI results are merely an educational tool, as only a healthcare professional can make an insomnia diagnosis. You can talk with your primary care physician about your results, who may want to run tests to rule out certain medical conditions that could keep you awake or make you feel tired (such as sleep apnea or thyroid issues). Your doctor may also refer you for a sleep study or recommend cognitive behavioral therapy to help improve your sleep patterns.

While insomnia is classified as a sleep disorder, it can be a symptom of psychiatric disorders like depression, anxiety, schizophrenia, and ADHD.

With the help of therapy and lifestyle changes, insomnia can go away on its own, as they can help you fall asleep faster and improve the quality of your sleep. Beneficial lifestyle changes include avoiding daytime naps and alcohol and/or big meals before bed; getting enough exercise; and relying on relaxation techniques.

Treatment for insomnia typically involves a combination of psychological, behavioural, and, in some cases, medical approaches. The first-line treatment for chronic insomnia is Cognitive Behavioural Therapy for Insomnia (CBT-I), a structured, evidence-based therapy that helps individuals change unhelpful thoughts and behaviours around sleep. CBT-I may include techniques such as sleep restriction, stimulus control (e.g., strengthening the bed-sleep association), relaxation training, and cognitive restructuring. It has been shown to produce long-lasting improvements in sleep quality.
A physician may prescribe sleep aid medications, particularly for short-term relief. These can include sedative-hypnotics (such as benzodiazepines or “Z-drugs”), melatonin or melatonin receptor agonists, and certain antidepressants used for their sedating effects. While medications can be helpful, they are generally recommended for short-term use due to risks of dependence, tolerance, and side effects.
Addressing underlying causes, such as anxiety, depression, chronic pain, or hormonal changes, is also an important part of treatment. For those going through perimenopause, hormone replacement therapies can help address some of the symptoms that underlie sleep disruption.

People who have difficulty falling and staying asleep and waking up early in the morning should take an insomnia screening test.

The ISI has been proven reliable for screening for insomnia. It has also been tested in general adult populations, primary care patients, and individuals with sleep disorders. It has been validated across multiple studies and is widely used in both clinical and research settings.

The ISI is subjective, meaning it relies on people’s self-reported symptoms rather than a professional’s. However, it is a good way to know if you may potentially have insomnia and bring it to a doctor’s attention for an actual diagnosis.