Completing an insomnia self-assessment, like ISI, gives you a clear picture of your sleep struggles. The next step is using that insight to change habits and routines.
Turning Assessment Into Action
- Highlight Problem Areas: Difficulty falling asleep? Night awakenings? Daytime fatigue?
- Create Targeted Interventions: Pick habits that directly address these issues.
- Monitor Progress: Track improvements over several weeks using a diary or app.
Real-Life Example: David’s Habit Transformation
David, 40, scored 18 on ISI, indicating moderate insomnia. He focused on:
- Evening Routine Consistency: Lights out by 11:00 PM
- Stress Reduction: Journaling before bed
- Avoiding Late Caffeine: No coffee after 2:00 PM
- Using SleepMo App: Checked sleep onset and deep sleep trends
Within a month, his ISI dropped to 9, and he felt more energetic and focused during the day.
Practical Tips
- Start with one habit at a time to avoid overwhelm.
- Use sleep tracking tools to validate improvements.
- Combine behavioral changes with environment adjustments: room temperature, darkness, noise reduction.
Unique Insight
Self-assessment is valuable because it guides personalized interventions. Rather than generic advice, focus on the habits that directly target your unique sleep patterns.