This calculator is for general information and education. It is not medical advice and does not replace the judgment of a doctor, nurse or pharmacist who knows the full clinical picture.
A standard measure of insomnia
Insomnia means trouble falling asleep, staying asleep or waking too early, despite enough opportunity to sleep, with effects on the following day. About one adult in three has occasional symptoms and about one in ten has chronic insomnia. The Insomnia Severity Index (ISI), developed by the psychologist Charles Morin, is one of the most widely used questionnaires to measure how severe it is and to follow treatment.
The seven questions
Answer for the last two weeks, each from 0 to 4:
- Difficulty falling asleep
- Difficulty staying asleep
- Problem waking up too early
- Satisfaction with your current sleep pattern
- How noticeable your sleep problem is to others, in terms of quality of life
- How worried or distressed you are about it
- How much it interferes with your daily functioning, such as fatigue, mood, concentration, memory or work
Interpreting the total
| Score | Meaning |
|---|---|
| 0 – 7 | No clinically significant insomnia |
| 8 – 14 | Subthreshold insomnia |
| 15 – 21 | Moderate clinical insomnia |
| 22 – 28 | Severe clinical insomnia |
The calculator also splits the score into night-time symptoms, items 1 to 3, and satisfaction and daytime impact, items 4 to 7.
Example
Moderate difficulty falling and staying asleep, mild early waking, dissatisfaction with sleep, a little noticeable to others, moderate worry and moderate interference with the day give 13: subthreshold insomnia, with 5 points from night-time symptoms and 8 from their impact.
What helps
- Cognitive behavioral therapy for insomnia (CBT-I) is the first-line treatment. It combines a regular schedule, limiting time in bed to time actually asleep, getting up when unable to sleep, relaxation and work on worries about sleep. It works as well as pills in the short term and better in the long term, and can be delivered in person or through digital programs.
- Sleep hygiene on its own, such as avoiding caffeine late in the day, alcohol and screens before bed, helps but is rarely enough for chronic insomnia.
- Medicines may be used for short periods. Many sleeping pills cause dependence, next-day drowsiness and falls in older adults.
When to see a doctor
See a doctor if insomnia lasts more than three months, happens three nights a week or more, or comes with loud snoring, breathing pauses, restless legs, low mood or anxiety. These can point to conditions that need their own treatment.