Insomnia Score

This tool is based on the Sleep Condition Indicator (SCI), developed by Espie and colleagues and validated for use in adults in community and clinical settings using a 1-month timeframe. Source: Espie CA, et al. BMJ Open. 2014;4:e004183.

Use this tool to calculate your insomnia score. When you finish, you will receive a score between 0 and 32. Lower scores indicate more significant insomnia symptoms. You can repeat this calculation every 2 to 4 weeks to monitor changes in your sleep, particularly if you are working through a CBTi program.

Thinking about a typical night in the last month:

How long does it take you to fall asleep?

If you then wake up during the night, how long are you awake for in total? (add up all the awakenings)

How many nights a week do you have a problem with your sleep?

How would you rate your sleep quality?

Thinking about the past month, to what extent has poor sleep:

Affected your mood, energy, or relationships?

Affected your concentration, productivity, or ability to stay awake?

Troubled you in general?

Finally:

How long have you had a problem with your sleep?

Your score:

Score Interpretation

Scores 24 to 32

Your score suggests that you are usually getting good sleep and have minimal or no symptoms of insomnia.

Scores 17 to 23

Your score suggests that you may be experiencing mild sleep difficulties. You may find it helpful to monitor your sleep using a sleep diary to identify patterns and make small adjustments to your habits for more consistent sleep. Click here for practical ideas to improve sleep. Repeat the Insomnia Score in a few weeks to see how your sleep is changing over time.

Scores 12 to 16

Your score suggests moderate symptoms of insomnia. Many people in this range benefit from treatment such as cognitive behavioural therapy for insomnia (CBTi). You can learn more about CBTi here and explore available CBTi programs here. Getting started with a sleep diary helps you notice patterns in your sleep habits that you can adjust as part of your CBTi program. Repeat the Insomnia Score in a few weeks to see how your sleep is changing over time.

Scores below 12

Your score suggests more severe symptoms of insomnia. Structured treatment such as cognitive behavioural therapy for insomnia (CBTi) is recommended. You can learn more about CBTi here and explore available CBTi programs here. Getting started with a sleep diary helps you notice patterns in your sleep habits that you can adjust as part of your CBTi program. You may also wish to speak with your health care provider to discuss your sleep concerns further. Repeat the Insomnia Score in a few weeks to see how your sleep is changing over time.

Note: This tool is intended for educational and self-monitoring purposes. It does not provide a medical diagnosis and is not a substitute for assessment and treatment by a health care professional.