Sleep Hygiene Score
Answer 10 quick questions about your sleep habits. You will get a score out of 30, a grade, and practical tips for the habits that need the most work.
Your result
Tips for your weakest habits
What is sleep hygiene?
Sleep hygiene means the everyday habits and environment that support healthy sleep: a consistent bedtime and wake time, a dark and quiet bedroom, limited caffeine and alcohol in the evening, and a calming routine before bed. Small, steady changes to these habits can make falling asleep and staying asleep noticeably easier.
Frequently Asked Questions (FAQ)
What is the Sleep Hygiene Score?
It is a 10-question quiz about everyday sleep habits, such as bedtime consistency, screen use, caffeine timing and bedroom environment. Your answers produce a score out of 30 with a grade and personalized tips.
How is the score calculated?
Each question offers four answers from Never to Always, worth 0 to 3 points. Some questions are reverse-scored so that healthy answers always give the higher points, giving a total out of 30.
What do the grades mean?
25 to 30 is Excellent, 19 to 24 is Good, 12 to 18 is Needs work, and 0 to 11 is Poor. Any question you score badly on comes with a practical tip to improve it.
Is this quiz medical advice?
No. It is general information for educational purposes only. If you have ongoing sleep problems, please talk to a doctor or sleep specialist.