Struggling with sleep? Let’s measure it

In my sleep coaching programs, I don’t treat questionnaires as just a 'test'. I use them as a starting point for meaningful change

Poor sleep happens to everyone now and then. But when does it become a real problem?

If you find yourself tossing and turning regularly, lying awake for hours, or feeling exhausted during the day, you might start to wonder: Is this more than just a few bad nights?

Fortunately, there are well-researched questionnaires that can help provide clarity and a few of them are freely available online.

One of the most widely used is the Insomnia Severity Index (ISI): a short but powerful tool that measures how severe your sleep difficulties are. Research has shown that ISI scores align closely with sleep diaries, clinical interviews, and even medical sleep tests like polysomnography.

A score of 10 or higher may indicate insomnia. In a large study, this cut-off correctly identified 86.1% of people with insomnia, while also ruling out 87.7% of people without it. Try it for yourself: Fill out the ISI.

Another tool is the Sleep Condition Indicator (SCI). This questionnaire takes a broader approach and assesses whether your sleep difficulties match the official diagnostic criteria for insomnia (as defined in the DSM-5).

A score below 16 suggests it may be time to seek support or talk to a sleep coach. You can fill out the SCI here: SCI questionnaire.

In my sleep coaching programs, I don’t treat questionnaires as just a 'test'. I use them as a starting point for meaningful change. Together, we’ll explore what’s getting in the way of your sleep, what your body and mind really need, and most importantly: how we can build lasting improvements.