Find Your Sleep Hygiene Score
Developed by a top sleep scientist, this simple quiz finds your Sleep Hygiene score and recommends personalized tips to improve your sleep.
Start
 
What is your first name? *

 
What do you currently do to help sleep at night? *








 
Thanks {{answer_LNZ9Qc8623cB}}! You will see a list of statements. Rate how true each statement is by selecting the most fitting answer.

Please read them carefully and rate the extent to which you agree or disagree with each of them.
 
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 per 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 *


 
Keep going, {{answer_LNZ9Qc8623cB}}! You're almost there.

 
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'm in bed. *


Your sleep Hygiene Score is:
{{var_score}}

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0-10: 
You're on top of your sleep game. Keep up the good work!

11-20:
Not too shabby at all! Try tweaking a few things in your nightly regimen

21-30:
Ok ok, we'll need a little bit of work to get you sleeping more sound. You're not too far off track!

31-40:
You have quite a few things to correct for better sleep, but there's definitely room for improvement!

41+:
You're a walking zombie! You need to make some big changes in your lifestyle to get the restful sleep you deserve.


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The sleep tips provided below are for any answers >2

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I take daytime naps lasting two or more hours
Your answer: {{answer_GnDsSgFM6yeK}}

Tip: Do not take naps during the day. Naps are likely to increase your problems falling or staying asleep owing to their influence on the mechanisms that determine sleep timing, duration and depth. If you must nap, earlier in the day for 30-60 min max and delay bedtime this amount of time

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I go to bed at different times day to day
Your answer: {{answer_E48uOIRW9Hi5}}

Tip: Go to bed at the same time each night within one hour. Having irregular bed times can alter your body’s natural circadian rhythm and affect your ability to fall asleep and shortening the amount of sleep you get

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I get out of bed at different times from day to day.
Your answer: {{answer_60229830}}

Tip: Keep a regular sleep schedule by setting an alarm in the morning. This will promote better circadian cycling.

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I exercise to the point of sweating within 1 hour of going to bed.
Your answer: {{answer_60229835}}

Tip: Exercise in the late afternoon or evening. There is good evidence to support that aerobic exercise can promote deep sleep which is restorative and protects against awakenings. You must give your body time to cool down so as to not have a counter effect.

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I stay in bed longer than I should two or three times per week.
Your answer: {{answer_60229860}}

Tip: Get up the same time every morning within an hour so as to promote good circadian cycling

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I use alcohol, tobacco, or caffeine within 4 hours of going to bed or after going to bed.
Your answer: {{answer_60229929}}

Tip: Caffeine and Nicotine work as a stimulant and can keep you awake. Do not use either within 6 hours of going to bed.
Alcohol can cause more fragmented sleep, more awakenings at night or early morning awakenings.

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I do something that may wake me up before bedtime.
Your answer: {{answer_60230001}}

Tip: Do not watch television or look at your phone within one hour of sleep. The light from the screen can actually trigger the brain to stop making melatonin which can delay REM sleep.

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I go to bed feeling stressed, angry, upset, or nervous.
Your answer: {{answer_60230260}}

Tip: Try 10 minutes of meditation before bedtime to improve your body’s readiness before sleep and improve quality of sleep.

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I use my bed for things other than sleeping or sex.
Your answer: {{answer_60230322}}

Tip: Get rid of distractions in the bedroom (i.e. television, office space, food) so that you can train your body and mind to naturally transition to sleep once you enter your bedroom.

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I sleep on an uncomfortable bed.
Your answer: {{answer_60230379}}

Tip: Make sure you have a comfortable mattress and keep your bedroom generally cool and dark. Sleeping on an uncomfortable mattress or pillow may promote levels of pain that shallow sleep and increase awakenings. Replace pillows every 1-3 years and mattress every 10-20 years.

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I sleep in an uncomfortable bedroom.
Your answer: {{answer_60230401}}

Tip: Sleep loves cold. Keep your bedroom cool, and regulate your body temperature using blankets. Attenuate light to prevent early awakenings.

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I do important work before bedtime.
Your answer: {{answer_60230568}}

Tip: Take 30 minutes before bedtime to put away anything too stimulating, thought-provoking, or absorbing. Focus on activities that are relaxing like making a to-do list and packing a bag for the next day.

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I think, plan, or worry when I'm in bed.
Your answer: {{answer_60230586}}

Tip: Try 10 minutes of meditation before bedtime. Try meditation apps for guided meditation or practice mindfulness or concentration meditation. Meditation has been shown to cause physiological changes similar to those that happen during the early phases of sleep.
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