{
  "assessmentTests": {
    "insomnia_screener": {
      "name": "Sleep Difficulty Check-In",
      "desc": "This check-in reflects on how easily you fall asleep, stay asleep, and wake up feeling rested, and how much sleep difficulty spills into your daytime energy, focus, and mood.",
      "recommendation": "Your sleep difficulty profile",
      "questions": [
        {
          "question": "Once I get into bed, it takes me 30 minutes or longer to fall asleep.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "My mind keeps racing with thoughts once I try to fall asleep, making it hard to drift off.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I feel physically restless or unable to get comfortable enough to fall asleep.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I watch the clock or check the time because I can't fall asleep.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I wake up in the middle of the night and have trouble falling back asleep.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "A small noise or minor disturbance is enough to wake me and keep me awake.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I wake up multiple times during a typical night.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "Once woken during the night, I lie awake for 20 minutes or more before drifting off again.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I wake up earlier than I planned to and can't fall back asleep.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I'm alert and unable to doze off again well before my alarm is set to go off.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "My final stretch of sleep before morning feels cut short.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I lie in bed awake in the early morning hours, waiting for the day to officially start.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I feel tired or drowsy during the day because of how I slept the night before.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "Poor sleep makes it hard for me to concentrate or focus on tasks.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "My mood is noticeably affected, irritable, low, or on edge, after a bad night's sleep.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I need caffeine, naps, or other props to get through the day because of poor sleep.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I feel anxious or worried about my sleep before I even get into bed.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I feel frustrated or upset with myself when I can't sleep.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "I think about how poor sleep will affect tomorrow while I'm still lying awake.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        },
        {
          "question": "My sleep problems weigh on my mind during the day, not just at night.",
          "options": [
            { "icon": "🚫", "label": "Never", "desc": "Not something I experience" },
            { "icon": "🤔", "label": "Sometimes", "desc": "Happens occasionally" },
            { "icon": "📍", "label": "Often", "desc": "Happens regularly" },
            { "icon": "🔴", "label": "Almost Always", "desc": "A constant challenge for me" }
          ]
        }
      ],
      "dimensions": {
        "sleep_onset_difficulty": {
          "name": "Sleep-Onset Difficulty",
          "desc": "How much trouble you have falling asleep once you're in bed and ready to sleep.",
          "high": "Falling asleep seems to take you a while most nights, whether that's a racing mind, physical restlessness, or just lying there watching the clock. This is one of the most common sleep complaints, and it often responds well to changes in pre-sleep habits and environment.",
          "low": "Once you're in bed and ready to sleep, you tend to drift off without much trouble.",
          "icon": "🛌",
          "science": "Morin, C.M., Belleville, G., Bélanger, L., & Ivers, H. (2011). The Insomnia Severity Index: Psychometric Indicators to Detect Insomnia Cases and Evaluate Treatment Response. Sleep, 34(5), 601-608."
        },
        "sleep_maintenance_difficulty": {
          "name": "Sleep-Maintenance Difficulty",
          "desc": "How often you wake up during the night and how hard it is to fall back asleep.",
          "high": "Staying asleep through the night seems to be a real challenge for you, waking up and then struggling to drift off again. Frequent middle-of-the-night waking is common and is often distinct from trouble falling asleep in the first place, with its own set of contributing factors.",
          "low": "Once you fall asleep, you tend to stay asleep through most of the night without much interruption.",
          "icon": "🌙",
          "science": "Morin, C.M., Belleville, G., Bélanger, L., & Ivers, H. (2011). The Insomnia Severity Index: Psychometric Indicators to Detect Insomnia Cases and Evaluate Treatment Response. Sleep, 34(5), 601-608."
        },
        "early_morning_waking": {
          "name": "Early-Morning Waking",
          "desc": "How often you wake up earlier than planned and can't get back to sleep.",
          "high": "You seem to wake up earlier than you'd like fairly often, and once awake, getting back to sleep doesn't come easily. This pattern can shorten total sleep time even when falling asleep and staying asleep aren't major issues.",
          "low": "You generally sleep through until close to your planned wake-up time.",
          "icon": "🌅",
          "science": "Morin, C.M., Belleville, G., Bélanger, L., & Ivers, H. (2011). The Insomnia Severity Index: Psychometric Indicators to Detect Insomnia Cases and Evaluate Treatment Response. Sleep, 34(5), 601-608."
        },
        "daytime_impairment": {
          "name": "Daytime Functional Impairment",
          "desc": "How much poor sleep spills over into your energy, focus, and mood during the day.",
          "high": "Poor sleep seems to be taking a real toll on your days, tiredness, trouble concentrating, or a shorter fuse than usual. This is often the part of a sleep problem that affects daily life the most, even more than the hours lost overnight.",
          "low": "Even on nights when sleep isn't perfect, your energy, focus, and mood during the day tend to hold up reasonably well.",
          "icon": "😫",
          "science": "Morin, C.M., Belleville, G., Bélanger, L., & Ivers, H. (2011). The Insomnia Severity Index: Psychometric Indicators to Detect Insomnia Cases and Evaluate Treatment Response. Sleep, 34(5), 601-608."
        },
        "sleep_related_distress": {
          "name": "Sleep-Related Distress",
          "desc": "How much worry or frustration builds up around your sleep itself.",
          "high": "Sleep itself seems to have become a source of stress for you, worrying about it beforehand, feeling frustrated when it doesn't come, or carrying it in your mind through the day. This worry can end up making sleep harder to reach, becoming its own contributing factor.",
          "low": "You don't seem to spend much time worrying about your sleep, even on the nights when it isn't great.",
          "icon": "😰",
          "science": "Morin, C.M., Belleville, G., Bélanger, L., & Ivers, H. (2011). The Insomnia Severity Index: Psychometric Indicators to Detect Insomnia Cases and Evaluate Treatment Response. Sleep, 34(5), 601-608."
        }
      },
      "results": {
        "minimal": {
          "name": "Minimal Sleep Difficulty Patterns",
          "desc": "Your responses suggest sleep difficulty comes up rarely for you, falling asleep, staying asleep, and your daytime energy all seem to be working reasonably well most nights. This is a good sign that your current sleep habits and routine are serving you.",
          "recommendation": "Keep doing what's working. Sleep needs can shift with stress, travel, or life changes, so it's worth checking back in occasionally, but there's nothing here that suggests a need to change anything right now."
        },
        "mild": {
          "name": "Mild Sleep Difficulty Patterns",
          "desc": "Your responses suggest some noticeable trouble falling asleep, staying asleep, or feeling rested shows up in your life, but overall it seems manageable. Occasional rough nights are common, and small, consistent habits can often help keep things steady.",
          "recommendation": "Try protecting a consistent wind-down routine and a fixed wake-up time, even on weekends, and keeping your bedroom cool, dark, and reserved mainly for sleep. Cutting caffeine after early afternoon and getting natural light in the morning are both simple, well-supported habits worth building in."
        },
        "moderate": {
          "name": "Moderate Sleep Difficulty Patterns",
          "desc": "Your responses suggest sleep difficulty is showing up often enough that it may be affecting your energy, focus, or mood during the day. This is a very common pattern, and it's worth paying attention to rather than just pushing through it.",
          "recommendation": "Consider talking with a doctor or a sleep specialist about what you're noticing. Cognitive Behavioral Therapy for Insomnia (CBT-I) is the leading evidence-based approach, often more effective than medication long-term, and it directly targets the thoughts and habits that keep sleep difficulty going. Reaching out is a practical next step, not an overreaction."
        },
        "high": {
          "name": "Significant Sleep Difficulty Patterns",
          "desc": "Your responses suggest sleep difficulty is showing up frequently and intensely, and may be having a real impact on your energy, concentration, mood, and day-to-day functioning. These patterns can feel exhausting, but they are common and treatable.",
          "recommendation": "We'd encourage you to talk with a doctor or sleep specialist soon. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a well-established, highly effective approach, and persistent sleep difficulty like this typically responds well to the right support. If lack of sleep is affecting your safety (for example, driving) or your mental health feels at risk, treat that as urgent and seek help promptly."
        }
      }
    }
  },
  "testNames": {
    "insomnia-screener": "Sleep Difficulty Check-In"
  }
}