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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.

Thank you for completing the SSP Insomnia Scale.

Today, 22nd June 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.