Everyone has a bad night now and then. Insomnia is different: trouble falling asleep, staying asleep or waking too early that happens several nights a week, goes on for weeks or months, and leaves you drained during the day even though you have enough time in bed. This self-assessment covers the questions sleep clinicians ask when they evaluate insomnia. Answer about the past month.
This self-assessment is for information only. It is not a diagnostic tool and cannot replace an evaluation by a licensed mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 or call 911.
Insomnia Self-Assessment
In the past month, have you:
- Regularly taken 30 minutes or longer to fall asleep?
- Woken during the night and had trouble getting back to sleep?
- Woken much earlier than you wanted and been unable to fall back asleep?
- Had these problems three or more nights a week?
- Had them for three months or longer?
- Felt tired, foggy, irritable or low during the day because of poor sleep?
- Had trouble concentrating, remembering things or staying alert at work, school or while driving?
- Worried about sleep during the day, or dreaded going to bed?
- Used alcohol, sleeping pills, cannabis or over-the-counter sleep aids to get to sleep?
- Had these problems even when you had a quiet, comfortable place to sleep and enough time set aside for it?
What Your Answers May Mean
Chronic insomnia disorder is generally defined as difficulty falling or staying asleep at least three nights a week for at least three months (questions 4 and 5), with daytime consequences (questions 6 to 8), despite an adequate opportunity to sleep (question 10). Shorter-term insomnia, often triggered by stress, illness or schedule changes, is common and frequently resolves, but it can become chronic when worry about sleep and coping habits take hold. A “yes” to question 9 matters: alcohol and sedatives fragment sleep and can create dependence, and sleeping pills are meant for short-term use. Only a licensed clinician can diagnose insomnia and rule out conditions that mimic it, such as sleep apnea, restless legs, thyroid problems, depression, anxiety or medication side effects.
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What Insomnia Is
Insomnia is the most common sleep disorder. Roughly one in three adults has symptoms at some point and about one in ten meets criteria for chronic insomnia. It is closely linked with depression, anxiety, chronic pain and substance use, and each can make the other worse. Learn more about insomnia.
How Insomnia Is Treated
- Cognitive behavioral therapy for insomnia (CBT-I), the first-line treatment recommended by the American Academy of Sleep Medicine, which retrains sleep habits and the thoughts that keep you awake, usually in four to eight sessions
- Medication for short-term use in selected cases, always alongside behavioral treatment
- Treatment of underlying conditions such as depression, anxiety, PTSD, sleep apnea or substance use
- Sleep hygiene as a supporting measure: consistent wake time, limiting caffeine and alcohol, and keeping screens out of bed
See insomnia treatment and online counseling.
Want to talk to someone about your results? Our admissions team can arrange a confidential assessment with a licensed clinician and explain treatment options, from outpatient therapy to inpatient care. Verify your insurance or call any time.
Frequently Asked Questions
How many hours of sleep do adults need?
Most adults need seven or more hours. Insomnia is defined by the difficulty sleeping and its daytime effects, not by a specific number of hours.
Is it insomnia if I can sleep but just choose not to?
No. Insomnia requires that you have adequate opportunity to sleep and still cannot. Chronic short sleep by choice is sleep deprivation, which also harms health.
Does alcohol help you sleep?
Alcohol can make you fall asleep faster but fragments sleep in the second half of the night, suppresses restorative sleep and can lead to dependence.
Can insomnia be a symptom of another condition?
Often. Depression, anxiety, PTSD, chronic pain, sleep apnea, thyroid disease and some medications all cause insomnia, which is why an evaluation matters.
Does insurance cover insomnia treatment?
Under federal parity law, most plans cover mental health treatment comparably to medical care. Verify your coverage in minutes.
