Insomnia Severity Calculator

Adults (18-64) need 7-9 hours. Teenagers (13-18) need 8-10 hours. Elderly adults (65+) need 7-8 hours. However, individual sleep needs vary — some people function optimally on 6.5 hours, others need 9. The key indicator is how rested you feel without an alarm.

Clinically, insomnia is defined as difficulty falling asleep, staying asleep, or waking too early at least 3 nights per week for 3+ months, causing significant daytime impairment. Short-term (acute) insomnia lasts less than 3 months and is usually triggered by a specific stressor.

Melatonin is safe for short-term use (1-3 months). It works best for circadian rhythm issues (jet lag, shift work) not for classic insomnia. The effective dose is lower than most supplements provide: 0.5-1mg, not 10mg. Dependence is unlikely, but it can mask underlying causes of insomnia.

CBT-I is the gold-standard first-line treatment for chronic insomnia — more effective than sleeping pills long-term. It combines sleep restriction therapy, stimulus control, relaxation techniques, and sleep hygiene education. It has a 70-80% success rate and effects last longer than medication.