3 minutes to complete
The Sleep Hygiene Index can be completed by individuals who are at least 18 years old and have the ability to understand and respond to the questions accurately. It is recommended for those who are experiencing difficulties with their sleep patterns and are looking to improve their overall sleep hygiene habits.
I take daytime naps lasting two or more hours.
I go to bed at different times from day to day.
I get out of bed at different times from day to day.
I exercise to the point of sweating within 1 hour of going to bed.
I stay in bed longer than I should two or three times a week.
I use alcohol, tobacco, or caffeine within 4 hours of going to bed or after going to bed.
I do something that may wake me up before bedtime (for example: play video games, use the internet, or clean).
I go to bed feeling stressed, angry, upset, or nervous.
I use my bed for things other than sleeping or sex (for example, watch television, read, eat, or study).
I sleep on an uncomfortable bed (for example: poor mattress or pillow, too much or not enough blankets).
I sleep in an uncomfortable bedroom (for example: too bright, too stuffy, too hot, too cold, or too noisy).
I do important work before bedtime (for example: pay bills, schedule, or study).
I think, plan, or worry when I am in bed.
| Scale | Score |
|---|---|
| Never | 0 |
| Rarely | 1 |
| Sometimes | 2 |
| Frequently | 3 |
| Always | 4 |
| Score | Interpretation |
|---|---|
| Below 26 | Good sleep hygiene |
| 27-34 | Normal sleep hygiene |
| 35 above | Poor sleep hygiene |
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