Self-assessment questionnaires can help you recognize sleep problems early. Tools like Insomnia Severity Index (ISI) or PSQI give you a snapshot of your sleep patterns and highlight areas to focus on.
How to Self-Assess for Insomnia
- Select a Questionnaire: ISI or PSQI are widely used.
- Answer Honestly: Include bedtime habits, night awakenings, daytime fatigue, and mood.
- Score Your Responses: ISI scores 0–28, with higher scores indicating more severe insomnia.
- Identify Problem Areas: Sleep onset, night awakenings, and daytime impact are common targets.
Real-Life Example: Mark’s Insomnia Self-Check
Mark, a 35-year-old teacher, struggled with waking at 3 a.m. Using ISI, he scored 16, indicating moderate insomnia. By:
- Setting a fixed bedtime and wake time
- Limiting caffeine after 2 p.m.
- Journaling to reduce stress before bed
- Using SleepMo to track sleep
He reduced his ISI score to 8 after 6 weeks, showing significant improvement.
Practical Tips
- Combine questionnaires with a sleep diary to track nightly patterns.
- Repeat every few weeks to see if interventions are helping.
- Focus on behavioral changes, not just scores.
Unique Insight
Self-assessment questionnaires are powerful because they turn abstract sleep issues into measurable, actionable steps. When combined with tracking tools, they empower you to improve sleep consistently.