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Free Insomnia Test (AIS)

Measure your sleep difficulties with the Athens Insomnia Scale. Free, anonymous, instant results.

The AIS — 8 items, ICD-10-aligned, used widely in NHS sleep services

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Athens Insomnia Scale (AIS)

The Athens Insomnia Scale (AIS, Soldatos et al. 2000) is an 8-item self-report measure of insomnia symptoms based on ICD-10 criteria. It captures sleep onset, night-time awakenings, early morning awakening, total sleep duration, overall sleep quality, daytime well-being, daytime functioning, and daytime sleepiness. Scores from 0-24 fall into four bands: none, mild, moderate, severe — with ≥6 generally indicating clinical insomnia.

  • 8 clinically validated items aligned with ICD-10
  • Takes about 3 minutes to complete
  • 100% free and anonymous — no email or account required
  • Instant results with NHS-aligned CBT-I signposting
  • Used in clinical practice and research worldwide
  • CBT-I is the NHS first-line treatment — highly effective
Soldatos, C. R., Dikeos, D. G., & Paparrigopoulos, T. J. (2000). Athens Insomnia Scale: validation of an instrument based on ICD-10 criteria. Journal of Psychosomatic Research, 48(6), 555-560.

About the online AIS

The Athens Insomnia Scale is one of the most widely used insomnia screeners in clinical practice. Built around ICD-10 criteria, it captures the key symptoms of insomnia: difficulty falling asleep, waking during the night, early morning waking, short total sleep, poor sleep quality, and daytime consequences.

This free version uses the standard 8-item AIS. You answer about your sleep over the last month, considering only difficulties that occurred at least 3 times a week. You then get a total score from 0 to 24 plus a severity band, with NHS-aligned guidance.

Time

3 minutes

Items

8 items

Score

0-24 (4 bands)

Validation

Soldatos, 2000

Important: This test does not provide a diagnosis. Severe insomnia frequently coexists with depression, anxiety or chronic pain — worth assessing with a professional.

Why take the AIS?

Brief and well-validated

8 items, ICD-10-aligned, decades of use

Instant, anonymous result

No email, no waiting, no account

CBT-I signposting

Concrete next steps based on your score, including NHS Sleepio + Talking Therapies

Track changes over time

Useful during treatment or sleep-routine changes

Sample items from the AIS

A small preview of the dimensions you'll be asked about.

Onset

Sleep induction (time it takes you to fall asleep after turning the lights off)

Maintenance

Awakenings during the night

Quantity

Total sleep duration

Quality

Overall quality of sleep

Daytime impact

Functioning (physical and mental) during the day

Frequently asked questions

What is the Athens Insomnia Scale?+
The Athens Insomnia Scale (AIS) is an 8-item questionnaire developed by Soldatos, Dikeos and Paparrigopoulos at the University of Athens (2000). It is widely used in clinical practice and research to screen for insomnia symptoms based on ICD-10 criteria.
How long does the insomnia test take?+
About 3 minutes. The 8 items cover sleep onset, night-time awakenings, early morning awakening, total sleep, sleep quality, daytime well-being, daytime functioning, and daytime sleepiness. Each item has 4 unique response options scored 0-3.
Is the insomnia test free and anonymous?+
Yes — it is 100% free and anonymous. We do not ask for your name, email, or any personal details to show you your results.
How is the AIS score interpreted?+
Scores range from 0 to 24. Cut-offs (Soldatos et al. 2003): 0-5 = no insomnia, 6-9 = mild, 10-15 = moderate, 16-24 = severe. A score of 6 or higher generally indicates clinical insomnia is likely.
What should I do if my score is high?+
If you scored 10 or above, consider speaking with your GP about CBT-I (Cognitive Behavioural Therapy for Insomnia) — the NHS first-line treatment. NHS Talking Therapies offer CBT-I in many regions. The NHS Sleepio app is offered free in many UK regions. On MatchyMatch you can also find verified UK therapists who specialise in sleep difficulties.
Should I rely on sleeping pills?+
Sleeping pills can help short-term but are not recommended for chronic insomnia — CBT-I gives more durable results without side effects or dependence. NICE guidelines recommend CBT-I as first line.
Can the AIS diagnose insomnia disorder?+
No — it is a screening tool, not a diagnostic instrument. A high score is a strong signal to seek a full assessment, not a diagnosis. A GP, sleep specialist or psychotherapist can do a proper evaluation.

Ready to take the AIS?

3 minutes. Anonymous. Free. Instant results with NHS-aligned guidance.

Start the insomnia test