Sleep Hygiene Quiz

Discover how your daily habits affect your sleep. Get your personalized sleep hygiene grade and a targeted improvement plan.

Sleep Habits Assessment

Rate how often each statement applies to you

Category 1 of 6 0%

🕑 Schedule Consistency

Consistent sleep timing is one of the most important factors for quality sleep.

I go to bed at different times from day to day

I wake up at different times from day to day

I sleep in much later on weekends than weekdays (2+ hours)

📱 Pre-Sleep Behaviors

What you do in the hours before bed significantly impacts sleep quality.

I use electronic devices (phone, tablet, computer) in bed

I eat a heavy meal within 2 hours of bedtime

I exercise vigorously within 2 hours of bedtime

I go to bed without a wind-down routine (reading, stretching, etc.)

🏡 Sleep Environment

Your bedroom conditions play a major role in sleep quality.

I sleep in a room that is too warm or too cold

Light from outside or devices disturbs my sleep

I use my bed for activities other than sleep (work, TV, eating)

☕ Stimulants & Substances

Caffeine, alcohol, and nicotine can significantly disrupt sleep.

I consume caffeine (coffee, tea, energy drinks) within 6 hours of bedtime

I drink alcohol within 3 hours of bedtime

I smoke or use nicotine products close to bedtime

☀ Daytime Habits

What you do during the day affects how well you sleep at night.

I take daytime naps lasting 2 hours or more

I get little natural daylight exposure during the day

I stay in bed when I cannot fall asleep (more than 20 minutes)

💭 Mental Factors

Stress and mental habits at bedtime can prevent quality sleep.

I think, plan, or worry when I am in bed

I watch the clock when trying to fall asleep

I go to bed feeling stressed or anxious

Your Sleep Hygiene Grade

72/100

Good sleep habits with room for improvement

Your 6 Sleep Hygiene Categories

Top Habits to Improve

Quick Wins - Easy Changes for Tonight

Your 7-Day Sleep Hygiene Challenge

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Save Your Sleep Hygiene Report

Get your complete results, personalized tips, and 7-day challenge sent to your inbox.

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Important Note

This quiz provides general guidance based on established sleep hygiene principles. It is not a medical diagnosis. If you experience persistent sleep problems despite good sleep hygiene, consider consulting a healthcare provider or sleep specialist.

How It Works ▼

Our Assessment Process

Step 1: Answer questions about your schedule consistency
Step 2: Share your pre-sleep behaviors and routines
Step 3: Describe your sleep environment
Step 4: Report your stimulant and substance use
Step 5: Tell us about your daytime habits
Step 6: Share mental factors affecting your sleep

What You'll Receive

Overall sleep hygiene grade (A through F)
Visual breakdown of all 6 habit categories
Your top problem areas with specific fixes
Quick wins you can implement tonight
A personalized 7-day improvement challenge
Recommended tools based on your weak areas

Understanding Sleep Hygiene ▼

What Is Sleep Hygiene?

Sleep hygiene refers to the daily habits, behaviors, and environmental factors that affect your ability to get quality sleep. Good sleep hygiene means practicing behaviors that facilitate sleep and avoiding those that interfere with it.

The 6 Categories We Assess

Category	Why It Matters
Schedule Consistency	Regular sleep-wake times strengthen your circadian rhythm
Pre-Sleep Behaviors	Activities before bed affect how quickly you fall asleep
Sleep Environment	Temperature, light, and noise directly impact sleep quality
Stimulants & Substances	Caffeine, alcohol, and nicotine disrupt sleep architecture
Daytime Habits	Light exposure, napping, and activity affect nighttime sleep
Mental Factors	Stress and racing thoughts prevent sleep onset

Grading Scale

A (85-100): Excellent sleep hygiene - maintain these habits
B (70-84): Good habits with minor improvements needed
C (55-69): Fair - several habits are affecting your sleep
D (40-54): Poor - significant changes recommended
F (0-39): Very poor - major habit overhaul needed

When to Seek Professional Help ▼

Signs You Should Consult a Healthcare Provider

Persistent sleep problems despite improving sleep hygiene
Chronic insomnia lasting more than 3 months
Excessive daytime sleepiness affecting daily function
Loud snoring with breathing pauses (possible sleep apnea)
Restless legs or periodic limb movements
Acting out dreams physically during sleep
Sleep problems accompanied by mood changes

Emergency Contacts by Region

Country	Emergency	Health Line
United Kingdom	999	NHS 111
United States	911	Primary care
Canada	911	Telehealth
Australia	000	1800 022 222
Ireland	999/112	1800 700 700

Medical Disclaimer

This quiz provides general guidance based on sleep hygiene research. It is not a substitute for professional medical advice. Always consult a healthcare provider for persistent sleep problems.

About This Tool ▼

Scientific Foundation

This Sleep Hygiene Quiz is inspired by the Sleep Hygiene Index (SHI), a validated clinical assessment tool developed by Mastin, Bryson, and Corwyn (2006). The SHI items are derived from diagnostic criteria in the International Classification of Sleep Disorders.

We've enhanced the standard assessment with category-based scoring, visual analytics, and actionable recommendations to make the results more useful for improving your sleep habits.

What Makes This Tool Different

6-Category Breakdown: See which specific areas need work
Letter Grade System: Easy-to-understand A-F grading
Visual Radar Chart: See all categories at a glance
Priority Actions: Focus on what matters most
Quick Wins: Changes you can make tonight
7-Day Challenge: Structured improvement plan

About Spacire

Spacire is a UK-based sleep wellness company offering free science-backed tools and curated sleep products. We believe everyone deserves better sleep.

Learn more about Spacire

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