Sleep Hygiene Index

Sleep hygiene or good sleep habits can help you get a good night’s sleep... feeling refreshed and productive upon awakening.

0 1 2 3 4
Never Rarely Sometimes Frequent Always

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 hr 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 4hrs of going to bed or after going to bed.

I do something that may wake 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.

Please complete all questions and re-submit
What is my Sleep Hygiene Index Score?
Your Sleep Hygiene Index Score
Poor

≥ 39.5

Write down one strength and one goal to focus on for the next 7 days.

Fair

< 39.5 - 26

Write down two strengths and one goal to focus on for the next 7 days.

Moderate

< 26 - 12.5

Write down three strengths and one goal to focus on for the next 7 days.

Excellent

< 12.5

Write down four strengths and identify what may cause you to start practicing poor sleep habits.