Free Online Test
Free Insomnia Test (PROMIS Sleep Disturbance)
This free insomnia test is the PROMIS Sleep Disturbance Short Form 8a, an eight-question screener developed under NIH funding. It measures sleep quality, difficulty falling asleep, restlessness, and worry about sleep over the past seven days, scoring from 8 to 40. It is a screening tool, not a diagnosis of insomnia.
- Questions
- 8
- Time
- ~2 min
- Instrument
- PROMIS Sleep Disturbance 8a
- Cost
- Free
Anonymous and scored entirely in your browser. Nothing you enter is sent to us, saved, or stored anywhere. No email or sign-up required.
What this measures
Sleep disturbance over the past seven days. Time frame: in the past 7 days.
This is a screening tool, not a diagnosis. It can tell you how your answers compare to established ranges. It cannot tell you what is causing them, whether something else explains them, or what you should do next. Only a licensed clinician can do that, in a conversation.
Please check the box above to continue.
0 of 8 answered
In the past 7 days
Please respond to each question based on the past 7 days.
Answer every question to see your result.
Your result
0
out of 8-40
This raw score is one of two ways PROMIS results are read. Clinicians often convert it to a standardized T-score; the bands below describe the raw score directly.
What this result is not
This is a screening score, not a diagnosis, and not medical advice. It reflects how you answered today. It cannot account for your history, your circumstances, a medical condition, a medication, or anything else that might explain these answers. If the result matches what you have been experiencing, the useful next step is a conversation with a licensed professional - not a second test.
Your score is not saved. Leaving or refreshing this page clears it.
About the PROMIS Sleep Disturbance 8a
This is the PROMIS Sleep Disturbance Short Form 8a, part of a measurement system developed with National Institutes of Health funding and used widely in research and clinical care.
The eight questions cover sleep quality, how refreshing sleep felt, difficulty falling asleep, restlessness, effort spent trying to sleep, worry about sleeping, and overall satisfaction with sleep. Totals range from 8 to 40, and higher means more disturbance.
This form measures nighttime symptoms only. It does not measure daytime consequences like fatigue or difficulty concentrating, which PROMIS treats as a separate scale. If your nights are disturbed and your days are hard, both parts matter.
Sleep and mental health run in both directions. Poor sleep worsens anxiety and depression, and anxiety and depression worsen sleep. Treating one often improves the other, which is why we ask about sleep routinely.
Insomnia Test questions
Can this test diagnose insomnia?
No. Insomnia is a clinical diagnosis that considers how long the problem has lasted, how often it happens, what it does to your days, and whether another condition or medication explains it. This screener measures how disturbed your sleep has been, which is the starting point for that conversation.
What counts as a high score?
The raw score runs from 8 to 40. Roughly, 8 to 15 indicates little disturbance, 16 to 23 mild, 24 to 31 moderate, and 32 to 40 severe. Clinicians often convert the raw score to a standardized T-score, where 55 and above indicates mild disturbance and 70 and above severe.
Why does this test ask about worrying about sleep?
Because worry about sleep is one of the things that keeps insomnia going. People who cannot sleep begin to dread bedtime, which raises arousal, which makes sleep harder. That loop is a specific treatment target in cognitive behavioral therapy for insomnia.
Does therapy actually help with sleep?
Cognitive behavioral therapy for insomnia is recommended as a first-line treatment for chronic insomnia by major clinical guidelines, ahead of medication. It works on the behaviors and thoughts that maintain the problem rather than sedating through it.
Sleep and mental healthIs this test free and anonymous?
Yes. Free, no sign-up, and your answers never leave your device. Nothing is transmitted, saved, or stored by us.
Other free tests
- Depression TestPHQ-9 · 9 questions
- Anxiety TestGAD-7 · 7 questions
- Stress TestDASS-21 · 21 questions
- Functioning TestWSAS · 5 questions
If this is something you are dealing with, here is how we treat it: Anxiety.
Instrument and attribution
PROMIS Sleep Disturbance Short Form 8a. Copyright 2008-2020 PROMIS Health Organization (PHO). Reproduced for MindView Therapy's own clinical and educational activity in accordance with PROMIS terms of use.
- PROMIS Item Bank v1.0 - Sleep Disturbance - Short Form 8a. HealthMeasures, Northwestern University.
Reviewed by the MindView Therapy Team · July 30, 2026
A score is a starting point, not an answer
If something on this page matched what you have been feeling, talk it through with a licensed therapist. We respond within one business day.