Before we begin, please answer the following questions to ensure this programme is safe and appropriate for you. Self-guided CBT-I may not be suitable for everyone.
Insomnia Severity Index (ISI)
Please rate the current (i.e., last 2 weeks) severity of your insomnia problem(s).
1. Difficulty falling asleep:
2. Difficulty staying asleep:
3. Problems waking up too early:
4. How satisfied/dissatisfied are you with your current sleep pattern?
5. How noticeable to others do you think your sleep problem is in terms of impairing the quality of your life?
6. How worried/distressed are you about your current sleep problem?
7. To what extent do you consider your sleep problem to interfere with your daily functioning (e.g., daytime fatigue, mood, ability to function at work/daily chores, concentration, memory, etc.)?
Pittsburgh Sleep Quality Index (PSQI)
The following questions relate to your usual sleep habits during the past month only. Please answer all questions.
1. During the past month, when have you usually gone to bed?
2. During the past month, how long (in minutes) has it taken you to fall asleep each night?
3. During the past month, when have you usually got up in the morning?
4. During the past month, how many hours of actual sleep did you get at night? (This may be different than the number of hours you spend in bed.)
During the past month, how often have you had trouble sleeping because you...
5a. Cannot get to sleep within 30 minutes
5b. Wake up in the middle of the night or early morning
5c. Have to get up to use the bathroom
5d. Cannot breathe comfortably
5e. Cough or snore loudly
5f. Feel too cold
5g. Feel too hot
5h. Have bad dreams
5i. Have pain
5j. Other reason(s) (please describe if applicable, but still select frequency below)
6. During the past month, how often have you taken medicine (prescribed or "over the counter") to help you sleep?
7. During the past month, how often have you had trouble staying awake while driving, eating meals, or engaging in social activity?
8. During the past month, how much of a problem has it been for you to keep up enthusiasm to get things done?
9. During the past month, how would you rate your sleep quality overall?
Dysfunctional Beliefs and Attitudes about Sleep (DBAS-16)
Several statements about sleep are listed below. Please indicate to what extent you personally agree or disagree with each statement. There is no right or wrong answer.
1. I need 8 hours of sleep to feel refreshed and function well during the day.
5
Strongly DisagreeStrongly Agree
2. When I don't get the proper amount of sleep on a given night, I need to catch up on the next day by napping or on the next night by sleeping longer.
5
Strongly DisagreeStrongly Agree
3. I am concerned that chronic insomnia may have serious consequences on my physical health.
5
Strongly DisagreeStrongly Agree
4. I am worried that I may lose control over my ability to sleep.
5
Strongly DisagreeStrongly Agree
5. After a poor night's sleep, I know that it will interfere with my daily activities on the next day.
5
Strongly DisagreeStrongly Agree
6. In order to be alert and function well during the day, I believe I would be better off taking a sleeping pill rather than having a poor night's sleep.
5
Strongly DisagreeStrongly Agree
7. When I feel irritable, depressed, or anxious during the day, it is mostly because I did not sleep well the night before.
5
Strongly DisagreeStrongly Agree
8. When I sleep poorly on one night, I know it will disturb my sleep schedule for the whole week.
5
Strongly DisagreeStrongly Agree
9. Without an adequate night's sleep, I can hardly function the next day.
5
Strongly DisagreeStrongly Agree
10. I can't ever predict whether I'll have a good or poor night's sleep.
5
Strongly DisagreeStrongly Agree
11. I have little ability to manage the negative consequences of disturbed sleep.
5
Strongly DisagreeStrongly Agree
12. When I feel tired, have no energy, or just seem not to function well during the day, it is generally because I did not sleep well the night before.
5
Strongly DisagreeStrongly Agree
13. I believe insomnia is essentially the result of ageing, and there isn't much that can be done about this problem.
5
Strongly DisagreeStrongly Agree
14. I dread going to bed at night because I never know whether I will be able to sleep or not.
5
Strongly DisagreeStrongly Agree
15. I am worried that if I go for one or two nights without sleep, I may have a "nervous breakdown".
5
Strongly DisagreeStrongly Agree
16. By spending more time in bed, I usually get more sleep and feel better the next day.
5
Strongly DisagreeStrongly Agree
Your Assessment Results
Insomnia Severity Index (ISI)
-
Pittsburgh Sleep Quality Index (PSQI)
-
Dysfunctional Beliefs and Attitudes about Sleep (DBAS-16)
-
Integrated Interpretation
Important Information
This assessment is for educational purposes only and does not constitute a clinical diagnosis. CBT-I may not be appropriate for individuals with contraindications identified in the screening section.
If your results indicate moderate to severe insomnia (ISI ≥ 15), poor sleep quality (PSQI > 5), or significant dysfunctional beliefs about sleep (DBAS-16 ≥ 4), we strongly encourage you to consult with a qualified sleep specialist, psychologist, or healthcare provider before beginning an online CBT-I programme.
Professional guidance is particularly important to ensure the treatment approach is tailored to your specific needs and circumstances.
Disclaimer: This tool is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
