Welcome to your SSP Insomnia Scale This SSP Insomnia Scale has 20 statements, each with the option of one of the same 5 responses. The responses are scored and added up to get your total insomnia score. After completing the scale, the results page will help you interpret your insomnia score, and will use pre-set general guidelines to see which category your sleep difficulty fits. This scale is designed to be a tool to give an approximate snapshot of any current insomnia severity, it is not diagnostic and should be interpreted within context of other factors. The purpose of this scale is for self-help purposes, to track sleep issues, or to help implement relevant support plans (eg. during therapy). For any questions around interpreting this scale and any results, please speak to your GP, therapist, counsellor, or other healthcare professional, or contact us at the Sleep Support Project using the contact form following the results page. None of the results are saved and all entries are anonymous unless you choose to submit your information in the contact form at the end. You may discontinue the scale at any time. This SSP Insomnia Scale has been developed by the Sleep Support Project Ltd., it is free to access, share and use but all rights are reserved. 1. I have found it difficult to fall asleep Not at all Sometimes Half of the time More than half of the time Most of the time / always None 2. I have found it difficult to stay asleep Not at all Sometimes Half of the time More than half of the time Most of the time / always None 3. I have woken up too early Not at all Sometimes Half of the time More than half of the time Most of / Always None 4. I have awoken multiple times during the night Not at all Sometimes Half of the time More than half of the time Most of the time / always None 5. I have had an irregular sleep pattern Not at all Sometimes Half of the time More than half of the time Most of the time / always None 6. Others have noticed my sleep problem Not at all Sometimes Half of the time More than half of the time Most of the time / always None 7. I have felt tired or sleepy during the day Not at all Sometimes Half of the time More than half of the time Most of the time / always None 8. I have taken naps throughout the day Not at all Sometimes Half of the time More than half of the time Most of the time / always None 9. I have been kept awake by noise, or other external disturbances (such as light, others' snoring, feeling too hot or too cold, neighbour noises) Not at all Sometimes Half of the time More than half of the time Most of the time / always None 10. I have experienced pain or discomfort at bedtime or during sleep Not at all Sometimes Half of the time More than half of the time Most of the time / always None 11. I have been feeling stressed or worried before bed Not at all Sometimes Half of the time More than half of the time Most of the time / always None 12. I have noticed my tiredness has affected my quality of life Not at all Sometimes Half of the time More than half of the time Most of the time / always None 13. Tiredness has prevented me from concentrating or focusing, or prevented me from doing the things I would usually do Not at all Sometimes Half of the time More than half of the time Most of the time / always None 14. Tiredness has significantly impacted on my ability to function, with being unable to do any of the following: work, drive, use public transport, go food shopping, attend appointments. Not at all Sometimes Half of the time More than half of the time Most of the time / always None 15. My sleep problems or tiredness have impacted on my relationships, with partner, family or friends. Not at all Sometimes Half of the time More than half of the time Most of the time / always None 16. I have struggled with sleep problems for more than 2 weeks Not at all Sometimes Half of the time More than half of the time Most of the time / always None 17. I have been worrying about my sleep Not at all Sometimes Half of the time More than half of the time Most of the time / always None 18. Not being able to sleep has made me feel anxious Not at all Sometimes Half of the time More than half of the time Most of the time / always None 19. I have felt low or depressed because of my sleep or due to tiredness Not at all Sometimes Half of the time More than half of the time Most of the time / always None 20. I have consumed caffeine (within 8 hours of bedtime), alcohol, or used recreational drugs or medications which could have affected my sleep Not at all Sometimes Half of the time More than half of the time Most of the time / always None Thank you for completing the SSP Insomnia Scale. Today, 6th October 2024, the scores for each of your responses will be calculated when you press the 'submit' button at the bottom of this page. Please see the guidelines below to see what category your score falls into: Total scores: 0-20 = No significant insomnia 21-40 = Subthreshold mild insomnia 41-60 = Moderate insomnia* 61-80 = Severe insomnia* *please consider speaking to your GP for support, advice and treatment options. Support recommendations: No significant insomnia: Sleep hygiene, self-care, mindfulness, self-help resources. Mild insomnia: As above, plus regular relaxation exercises, stress management, online CCBT, journalling. Moderate insomnia: As above, plus counselling/talking therapy, CBT-i (CBT for insomnia), speaking to GP for support options. Severe insomnia: All of above, plus CBT, speaking to GP for treatment options. To arrange counselling, Cognitive Behavioural Therapy (CBT), and CBT-i (CBT for insomnia), please contact us at the Sleep Support Project. 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