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Free Online Insomnia Test & Personalised Recommendations

Take this 2-minute test to check your insomnia symptoms & get personalised recommendations
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Key takeaways
  • 2-minute insomnia test with instant ISI-style score
  • Screens falling asleep, awakenings, early waking & daytime impact
  • Explains what is insomnia, what causes insomnia, and next steps
  • Not a diagnosis; prompts action if needed
  • Practical tips for how to sleep better tonight
  • Retake to monitor change over time

Disclaimer

This tool is for education and screening only. It does not provide medical advice or a diagnosis. If symptoms persist, worsen, or you feel unsafe, contact a qualified professional, your local emergency number, or a health helpline.

About This Test

This free online insomnia test is for adults who can’t sleep or struggle to stay asleep and want a quick, research-based check of symptoms. In under two minutes, you’ll answer brief questions adapted from the Insomnia Severity Index (ISI) about falling asleep, night-time awakenings, early waking, satisfaction with sleep, daytime impact, noticeability to others, and distress. Your score highlights likely severity and explains what is insomnia, common insomnia symptoms, and what to try next.

Use your result as a practical starting point. If your score is higher, consider evidence-based care such as cognitive and behavioural strategies and a full review of what causes insomnia (sleep habits, stress, medication effects). If your score is lower, small steps — consistent bed/wake times, wind-down routines, limiting late caffeine — can still help. This tool is not a diagnosis, but it provides a clear snapshot so you can decide whether to start self-help, review sleep aids (including natural sleep aid options to discuss), or seek a professional evaluation. You can retake the insomnia test to track change over time, especially if you’re struggling to sleep or keep waking at night.

How the test works

You’ll rate seven areas reflecting the ISI domains over the last two weeks: difficulty falling asleep, staying asleep, early awakenings, sleep satisfaction, daytime functioning, noticeability of problems, and distress. Scores map to severity bands (none, mild, moderate, severe) and suggest next steps: self-help strategies, sleep schedule resetting, when to review sleep aids or medications with a clinician, and when to seek a full sleep assessment.

Scientific basis

The structure follows the Insomnia Severity Index (ISI), a validated 7-item measure of insomnia severity (total score 0–28) with established cut-offs. The ISI is reliable for screening and monitoring change; diagnosis of an insomnia disorder requires clinical evaluation. This short screen is ISI-informed for education.

Test Author

Charles M. Morin (PhD), Geneviève Belleville (PhD), and Lynda Bélanger (PhD).

FAQ:

What does my score mean?

It estimates your insomnia severity using ISI-style questions and suggests next steps.

Is this a diagnosis?

No. It’s a self-assessment. Only a clinician can diagnose an insomnia disorder.

Why can’t I sleep / why do I keep waking up at night?

Common contributors include stress, irregular sleep times, caffeine/alcohol, pain, medications, pregnancy insomnia, and circadian factors. A review can pinpoint causes.

How to sleep better tonight?

Keep a fixed wake time, wind down 60–90 minutes before bed, dim lights/screens, avoid late caffeine, and leave bed if awake >20 minutes (return when sleepy).

Should I try a sleep aid?

Discuss risks/benefits of sleep aids (including natural sleep aid options) with a professional; behavioural strategies are first-line for many people.
Last Updated: 8 October 2025

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