How severe your insomnia has been over the past two weeks. The ISI, published by Morin and colleagues in 2011, is the most widely used self-report measure of insomnia severity. Seven items cover difficulty falling and staying asleep, early waking, satisfaction with sleep, daytime impact and worry about sleep.
The ISI assesses insomnia from two angles: symptoms (difficulty falling asleep, staying asleep, waking too early) and impact (how much it interferes with your days and how much it worries you).
A total score of 8 or above suggests subclinical or clinical insomnia; 15 or above warrants professional help. Cognitive behavioural therapy for insomnia (CBT-I) is the recommended first-line treatment for chronic insomnia, generally outperforming long-term sleeping pills.
An occasional bad night is completely normal, usually tied to stress, caffeine or schedule changes. Difficulty sleeping is considered chronic insomnia when it occurs at least three nights a week for over three months and affects daytime functioning.
Scoring & bands
Rate the severity of the following over the past two weeks.
0–7 · No clinically significant insomnia: Your score suggests no meaningful insomnia problem, or one too mild to affect your life.
8–14 · Subclinical insomnia: Your score suggests mild sleep difficulties that haven't reached the clinical range — the right moment to intervene before they become chronic.
15–21 · Moderate clinical insomnia: Your score suggests moderate clinical insomnia, very likely affecting daytime energy and mood. Professional help is recommended.
22–28 · Severe clinical insomnia: Your score suggests severe insomnia, likely with a serious impact on how you function during the day. Please seek professional help — insomnia is treatable.
FAQ
Can I make up for lost sleep with a daytime nap?
Keep naps short and early. Long daytime naps weaken the pressure to sleep at night and keep insomnia going. If you nap, keep it to 20–30 minutes and before 3 p.m.
What should I do when I can't fall asleep?
If you're still wide awake after about 20 minutes in bed, get up and do something calm in dim light (a paper book is ideal), then return to bed when sleepy. Avoid scrolling in bed — it teaches your brain that bed means wakefulness.
What is CBT-I?
Cognitive behavioural therapy for insomnia (CBT-I) improves sleep by changing sleep-related thoughts and behaviours (sleep restriction, stimulus control, relaxation training). International guidelines recommend it as the first-line treatment for chronic insomnia.
Source: Morin CM, et al. The Insomnia Severity Index. Sleep, 2011
All scales on this site are widely used self-report instruments for self-understanding and screening only — they cannot replace a professional diagnosis. If you need help, please consult a doctor or therapist.