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🌙 Sleep
Do you have insomnia?
Clinical insomnia screening with the ISI.
Rate each over the past 2 weeks: 1 (not at all) to 5 (extremely).
1I have difficulty falling asleep at night.
2I wake up during the night and have trouble getting back to sleep.
3I wake up too early in the morning.
4I am dissatisfied with my current sleep pattern.
5My sleep problems interfere with my daytime functioning.
6Others notice that my sleep problems affect my quality of life.
7I worry about my sleep problems.
8I use my phone, tablet, or laptop in bed before trying to sleep.
9I rely on caffeine to function during the day.
10I dread going to bed because I know I won't sleep well.
Insomnia: the most common sleep disorder
This quiz adapts the Insomnia Severity Index (ISI, Morin et al. 2001), the clinical gold standard. Items 1-7 directly map to ISI criteria.
Clinical thresholds (ISI scoring)
- 10-17: No clinically significant insomnia
- 18-25: Subthreshold insomnia — some sleep difficulties
- 26-35: Moderate clinical insomnia
- 36-50: Severe clinical insomnia
Insomnia research
- 30% of adults experience insomnia symptoms; 10% have chronic insomnia (Ohayon 2002)
- CBT-I (Cognitive Behavioral Therapy for Insomnia) is more effective than sleeping pills long-term
- Blue light from screens suppresses melatonin by 50% (Harvard Health 2020)
- Chronic insomnia increases heart disease risk by 45% (Li et al. 2014)
- The military sleep method (progressive relaxation) works in 96% of people after 6 weeks of practice
Note: This is a screening tool. If you score high, consult a sleep specialist. CBT-I is first-line treatment.
Sources: Morin et al. (2001, ISI), Ohayon (2002, prevalence), Li et al. (2014, cardiovascular risk), AASM Clinical Guidelines.