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Free online insomnia test
8 questions, 2-3 minutes and an instant result. If you like, we'll email it to you. It is for guidance only and doesn't replace a professional assessment.
Start the testWhat is insomnia?
Insomnia is the difficulty in initiating or maintaining sleep, or waking up earlier than desired, with the feeling of not having rested and consequences during the day, such as fatigue, irritability or lack of concentration.
Chronic insomnia occurs at least three nights a week for three months or more. It is very common and is usually related to stress, anxiety, depression, schedules or some medical problems.
Signs that insomnia is affecting you
Lots of time to fall asleep, waking up repeatedly, waking up tired, needing coffee to function, easily irritated, having trouble with memory or concentration, and worrying about bedtime.
Regular use of alcohol or sleeping pills is another warning sign - it can worsen sleep in the medium term.
Take the insomnia test now.
Think about the last month. How often have you experienced the following?
This result is for guidance only and is not a diagnosis. If you'd like to better understand what's going on and know what to do, book a first appointment with our team: in person in Valencia or online from anywhere in Spain, with no waiting lists.
What does the insomnia test measure?
This test brings together 8 questions, written by our team, about difficulty falling asleep, waking up during the night, rest, daytime consequences, worry about sleep and the use of substances. It scores from 0 to 32.
It is a guidance tool: it does not replace the assessment of a professional nor is it a diagnosis.
How to interpret the results?
Sleep without major problems
Your answers show generally adequate rest. Recommendation: keep regular hours, get natural light in the morning and limit screens before bed.
Mild insomnia
You have some difficulty sleeping or resting. Recommendation: review your sleep habits and, if the problems last more than a few weeks, get it checked.
Moderate insomnia
Insomnia is affecting your rest and your daily life. Recommendation: we advise you to seek help; cognitive behavioural therapy for insomnia is the first-line treatment and usually works well.
Severe insomnia
You sleep badly most nights and feel it a lot during the day. Recommendation: seek professional help. It's important to rule out medical causes and also to treat anxiety or low mood, which often go hand in hand with insomnia.
Psychologists specialising in insomnia · Vivaldi Clinic
We are a team of health psychologists in Valencia that also serves online throughout Spain. We specialize in diagnostic evaluation and neurodivergence, trauma, childhood and youth, anxiety and depression, and we work with psychiatrists and nutritionists to make your care comprehensive.
First visit in person or online, no waiting lists. If you don't know where to start, we'll walk you through the whole process.
Frequently asked questions about the insomnia test
How long does it take to do the insomnia test?
Very little: 8 questions, answered in 2-3 minutes. When you're done, you'll see your result on the screen and, if you want, we'll send it to your email.
Is the insomnia test reliable?
It's an orientation questionnaire prepared by our team. It is not a validated instrument or a diagnosis: a professional must assess your sleep and rule out medical causes.
How many hours should you sleep?
Most adults need between 7 and 9 hours, but quality and feeling rested the next day matter as much as quantity.
Are pills the solution for insomnia?
They can help on an ad hoc basis, but they should not be the ultimate solution. Cognitive-behavioral therapy for insomnia is the recommended first-line treatment.
Could insomnia be caused by anxiety or depression?
Yes, it's very common. Therefore, when insomnia persists, you should also assess your mood and anxiety.