Insomnia Quiz: Free 3-Minute Test for Better Sleep Habits

If you believe you might be struggling with insomnia, take this quiz and learn more about solutions that may work for you. At re-origin, we’ve helped hundreds of people manage insomnia and improve their sleep quality through brain retraining and the power of neuroplasticity. If you’re ready to start your healing journey today, learn more about the re-origin program here.

Insomnia Quiz

While not meant to serve as a replacement for the diagnosis or treatment of insomnia or any other health condition by a healthcare provider, this assessment can be used for your own knowledge by helping to provide you with a baseline for your level of symptom severity that can be reassessed to see changes over time, as you apply your therapeutic approach.

What Is the Purpose of This Quiz?

The purpose of this insomnia quiz is to help you assess the frequency and severity of your sleep disturbances. By answering these questions, you can gain a better understanding of your sleep patterns and whether you may be experiencing insomnia symptoms. While this quiz is not meant to replace a professional diagnosis, it serves as a useful tool to identify common insomnia risk factors and behaviors that may be affecting your sleep quality. If your results suggest significant sleep issues, you may want to consult a healthcare provider for further evaluation and consider joining a brain retraining program.

Who Is This Insomnia Quiz For?

This quiz is for anyone who struggles with falling asleep, staying asleep, or feeling refreshed after sleep. It can be particularly helpful for individuals who suspect they have insomnia or another sleep disorder. If you’ve noticed that your sleep difficulties impact your daily life, mental health, or overall well-being, this quiz can help you identify patterns that warrant attention. It’s suitable for people dealing with short-term (acute) insomnia, chronic insomnia, or other related sleep problems.

Is This Quiz Accurate?

While this insomnia quiz is a helpful self-assessment tool, it is not a substitute for a medical diagnosis. It is designed to give you insight into your sleep habits and behaviors, but only a healthcare professional can accurately diagnose insomnia or other sleep disorders. The quiz is based on common symptoms and risk factors associated with insomnia, but if your results indicate ongoing or severe issues, it is recommended that you consult a sleep specialist or your doctor for a comprehensive evaluation.

Understanding Insomnia: Symptoms, Causes, and Treatments

What is Insomnia?

Insomnia is a common sleep disorder characterized by difficulty falling or staying asleep, waking up too early, or experiencing poor sleep quality despite having the opportunity to rest. It can be classified as acute (short-term) or chronic (lasting three months or more).¹

Symptoms of Insomnia

People with insomnia often report:

• Difficulty falling asleep or staying asleep
• Waking up multiple times during the night
• Daytime fatigue or sleepiness
• Irritability, depression, or anxiety
• Difficulty concentrating or memory problems²

These symptoms can significantly impact an individual’s quality of life and mental health. Insomnia often coexists with other sleep disorders or medical conditions, such as chronic pain, sleep apnea, or mental health disorders like depression or anxiety.³

Causes of Insomnia

Mental Health and Stress

Mental health conditions, including anxiety, depression, and stress, are common causes of insomnia. These mental health issues can create a vicious cycle—poor sleep worsens mental health symptoms, and mental health issues make it harder to sleep.¹

Sleep Hygiene and Lifestyle Factors

Poor sleep habits, such as irregular sleep schedules, excessive screen time before bed, or consuming caffeine and alcohol late in the day, can affect sleep patterns and increase insomnia risk. Good sleep hygiene—practices promoting restful sleep—can make a significant difference.³

Medical Conditions and Other Sleep Disorders

Medical conditions such as chronic pain, heart disease, or respiratory problems can disrupt sleep. Other sleep disorders like sleep apnea, restless leg syndrome, and circadian rhythm disorders may also contribute to sleep difficulties.⁴

How Insomnia Affects Your Health

Impact on Mental Health

Chronic insomnia is closely linked to mental health disorders. Individuals with insomnia are more likely to experience anxiety, depression, and cognitive impairments, such as difficulty concentrating or making decisions.²

Physical Health Risks

Insomnia is associated with a range of physical health risks, including weakened immunity, increased blood pressure, and a higher likelihood of developing conditions like heart disease and diabetes.¹

Treatment Options for Insomnia

Cognitive Behavioral Therapy for Insomnia (CBT-I)

This therapy helps individuals identify and change thoughts and behaviors that negatively affect sleep. CBT-I is highly effective for chronic insomnia and can improve sleep quality without the need for medication.⁴

Brain Retraining

Brain retraining is a therapeutic approach that focuses on calming the brain’s stress response and promoting neuroplasticity—your brain’s ability to reorganize itself and form new neural connections. For individuals with insomnia linked to stress or anxiety, brain retraining can help regulate the nervous system, reduce hyperarousal, and create a foundation for better sleep habits. This method has been used successfully to manage chronic insomnia by addressing underlying emotional and neurological triggers.⁵

Improving Sleep Hygiene

Adopting better sleep habits, called sleep hygiene, is another critical step in treating insomnia. This involves setting a consistent sleep schedule, creating a calming bedtime routine, and optimizing your sleep environment by reducing noise and light. Additionally, avoiding stimulants like caffeine and alcohol before bed can help promote restful sleep.³

Prescription Drugs and Over-the-Counter Sleep Aids

While sleep medications can provide short-term relief, they are generally not recommended for long-term use due to potential side effects and the risk of dependency. Sleep aids should be used cautiously and only under the supervision of a healthcare provider.³

Hope for Managing Insomnia

At re-origin, we focus on the root cause of insomnia and other chronic health conditions by teaching you to calm your nervous system, rewire thoughts and behaviors surrounding your sleep patterns, and implement innovative sleep techniques. After calming the nervous system, many of our program participants find that their symptoms begin to subside. Learn more about the re-origin program and start overcoming insomnia today!

FAQs on Insomnia

1. What is the difference between acute and chronic insomnia?

Acute insomnia is short-term and typically lasts less than three months. Chronic insomnia lasts three months or longer and may require more intensive treatment.¹

2. How is insomnia diagnosed?

Insomnia is diagnosed based on medical history, sleep patterns, and a detailed assessment of symptoms. Sometimes, a sleep diary or sleep study may be used to gather more information.²

3. How many hours of sleep is considered insomnia?

Insomnia is not strictly defined by the number of hours slept but rather by the quality of sleep and difficulty initiating or maintaining sleep. However, generally speaking, adults should aim for 7-9 hours of sleep per night for optimal health. Insomnia may be diagnosed when an individual struggles to fall asleep or stay asleep despite adequate time in bed and experiences daytime impairments such as fatigue or difficulty concentrating.¹

4. What are the five types of insomnia?

The five types of insomnia include:

1. Acute Insomnia: Short-term insomnia that lasts less than three months, often triggered by stress or life events.²
2. Chronic Insomnia: Long-term insomnia that persists for three months or longer and often requires more intensive treatment.²
3. Onset Insomnia: Difficulty falling asleep at the beginning of the night.³
4. Maintenance Insomnia: Difficulty staying asleep or waking up frequently throughout the night.³
5. Comorbid Insomnia: Insomnia that occurs alongside another medical or psychiatric condition, such as depression, anxiety, or chronic pain.⁴