Back to Sleep at 3AMBack to Sleep at 3AMYou wake up at night and can't fall back asleep — but how bad is it, really? Answer 7 short questions about the past 2 weeks and get an instant score, in about 2 minutes. No account, no email required, and your answers never leave your browser.
In short
7 scored questions, based on the Insomnia Severity Index. Your score runs from 0 to 28: 0–7 no clinically significant insomnia, 8–14 subthreshold, 15–21 moderate, 22–28 severe. This is a screening tool for general sleep education — it is not a diagnosis, and it does not replace a clinician.
After your result, you get one first step for tonight and a next step matched to your score — usually the complete guide, the free 7-day course, or, for high scores, a prompt to talk to a doctor.
Question 1 of 9
Your answers are scored in this browser only. Nothing is sent or stored.
YOUR SLEEP CHECK RESULT
/ 28
Please talk to a doctor promptly. You checked a warning sign — such as breathing pauses during sleep, or daytime sleepiness that affects driving or work safety. A questionnaire cannot assess those, and they are worth a clinician's attention before anything else on this site.
Tonight's first step: Keep a fixed wake time tomorrow morning and get daylight early. If you wake at 3AM, try slow breathing and avoid clock-watching instead of debating the day's worries — the full reset is in the complete guide.
Your next step:
Consider retaking this check in 2 to 4 weeks to see whether your score moves. A single score is a snapshot, not a verdict.
This check is built on the Insomnia Severity Index (ISI), a 7-item questionnaire developed by Morin and colleagues that measures how severe insomnia has felt over the past 2 weeks. It is widely used in sleep research and clinics as a screening and progress measure. The 7 scored questions below are the ISI items, in plain language.
Two extra questions do not change your score: one asks about your usual waking pattern (so your result can point at the right guide), and one asks about warning signs (so a result that needs a doctor says so clearly). Screening is not diagnosis. No questionnaire on its own can diagnose insomnia, sleep apnea, or any other condition — a clinician takes history, context, and time.
Everything on this site is general sleep education. It does not diagnose, recommend medication or supplements, or promise a cure.
No. This is a screening tool for general sleep education. It describes how your answers add up; it does not diagnose insomnia, sleep apnea, or any other condition, and it does not replace a clinician.
About 2 minutes. There are 7 scored questions about the past 2 weeks, plus two unscored questions about your waking pattern and any warning signs.
No. Your answers are scored in your own browser and never sent to a server. Closing the page erases them. If you want them by email, use the free 7-day course link after your result — that signup is handled on the course page, not here.
Scores run from 0 to 28. In the Insomnia Severity Index ranges, 0 to 7 means no clinically significant insomnia, 8 to 14 means subthreshold insomnia, 15 to 21 means moderate insomnia, and 22 to 28 means severe insomnia. These are screening ranges, not a diagnosis.
A high score means your sleep problem is worth taking seriously. Start with the complete guide and the free 7-day course for general education, and talk to a doctor or sleep clinician if the pattern has lasted weeks, especially if you checked any warning sign such as breathing pauses during sleep.
The Insomnia Severity Index is a 7-item questionnaire developed by Morin and colleagues that measures how severe insomnia has felt over the past 2 weeks. It is widely used in sleep research and clinics as a screening and progress measure.
The free 7-day email course, 7 Nights Back to Sleep, walks it with you night by night: one short email a day, general sleep education for people who wake in the middle of the night and can't fall back asleep.
After you sign up, check your inbox to confirm — your first email arrives once you do.