Simple Test
Insomnia Self-Check
Falling asleep, staying asleep, daytime energy, sleep habits… check your insomnia signals and type with 12 questions. For reference, not a diagnosis.
Does it take you ages to fall asleep, and do you wake up often during the night? Check your recent insomnia signals across sleep onset, night waking, early waking, sleep satisfaction, daytime fatigue, and sleep habits with 12 quick questions.
How to answer
- • Base it on your actual sleep over the last 2 weeks to a month
- • There are no right answers, just be honest
- • Don't overthink it, go with your gut
Before you start
A self-check for reference, not a medical diagnosis. Giggleus wrote these 12 questions; this isn't the Insomnia Severity Index (ISI) or any other validated scale.
The score bands are simple 12-point steps for reference, not diagnostic cut-offs.
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Does it take ages to fall asleep, or do you keep waking up at night? The Giggleus Insomnia Self-Check asks 12 questions, three each on falling asleep, staying asleep, daytime functioning and sleep habits, scores them from 0 to 48, places you in one of four bands and shows which area stands out most. You also get sleep-hygiene habits you can change today, from a fixed wake time to cutting late caffeine. It uses Giggleus's own questions, not the Insomnia Severity Index (ISI) or another validated scale, so treat it as a reference, not a diagnosis. If sleep trouble lasts for weeks, or you snore loudly or stop breathing in your sleep, see a doctor.
Frequently Asked Questions
Q. Is this the Insomnia Severity Index (ISI)?
A. No. It's a reference self-check with 12 questions written by Giggleus. The ISI is a validated 7-question scale scored 0 to 28, so scores from this test can't be read against ISI cut-offs.
Q. How is the insomnia score calculated?
A. Each of the 12 questions is answered from 'Not at all' (0) to 'Very much' (4), for a total of 0 to 48. Scores of 0–11 are Sound & Steady, 12–23 Early Watch, 24–35 Sleep-Disrupted and 36–48 Marked Insomnia. These bands are for reference, not diagnostic cut-offs.
Q. How is my insomnia type decided?
A. Your answers are added up in four areas of three questions each: falling asleep, staying asleep, daytime and sleep habits. The highest area becomes your type. If every answer is 0, you get 'No Distinct Type'.
Q. When should I see a doctor about insomnia?
A. If trouble falling or staying asleep happens at least 3 nights a week for more than 3 months and affects your days, it may meet the DSM-5 criteria for chronic insomnia, so talk to a doctor. Loud snoring or pauses in breathing during sleep are worth checking for sleep apnea too.