Are you struggling to get a restful night’s sleep? Sleep hygiene—the daily habits and environment that shape your sleep—could hold the key to improvement. Take our quick, evidence-based Sleep Hygiene Index (SHI) quiz below to evaluate your sleep habits and get practical, tailored tips to enhance your sleep.

Good sleep hygiene is essential, yet it’s only the first step toward consistently restful sleep. While healthy sleep practices lay the groundwork, deeper issues like insomnia, stress, or anxiety may require additional professional support.

What Is Sleep Hygiene?

Sleep hygiene encompasses the daily routines, habits, and bedroom environment that significantly influence sleep quality. Examples of good sleep hygiene include:

Maintaining a regular sleep schedule
Avoiding caffeine, nicotine, or alcohol before bedtime
Creating a comfortable, dark, and quiet sleeping environment
Reducing screen exposure and stressful activities before bed

Practicing these habits consistently can dramatically improve the quality and duration of your sleep.

Why Sleep Hygiene Matters

Good sleep hygiene sets the stage for restful nights. While it isn’t a guaranteed cure for all sleep issues, it forms a crucial foundation, often significantly improving sleep outcomes. However, conditions like chronic insomnia, anxiety, or sleep disorders may still require targeted treatments such as Cognitive Behavioral Therapy for Insomnia (CBT-I)

How the Assessment Works

Our quick assessment asks 13 questions about your sleep habits. Answer honestly, and if you often or always do something that might disrupt sleep, you’ll get four tailored tips to try. It’s a simple way to spot areas for improvement.

Note: This isn’t a full treatment plan—just a first step, or a warm up so to speak. Think of it as setting the stage for better sleep, with more help available if you need it.

Take the Sleep Hygiene Index Test (SHI)

What's next after the assessment?

Understanding Your Results

After completing the quiz, you’ll receive tailored advice addressing specific areas of concern. Try implementing these suggestions consistently for at least two weeks to notice improvements.

If you’re still experiencing sleep difficulties despite improved sleep hygiene, you may benefit from a deeper assessment or professional support. Conditions like insomnia or anxiety can interfere significantly with sleep, and identifying these issues early can make treatment more effective.

Need More Help?

Improving sleep is sometimes complex. As a clinical psychologist in Sydney specializing in sleep and anxiety, I can help you explore and address deeper underlying issues such as chronic stress, insomnia, anxiety, or problematic sleep beliefs. Contact me to discuss personalized strategies and treatments.

Disclaimer: This assessment provides general suggestions and should not replace professional medical advice or consultation.

Explore More Insomnia and Sleep Tools

Investigate other validated measures to assess insomnia, sleep quality, sleep hygiene, and factors like daytime sleepiness or beliefs about slepp. Track patterns with our sleep diary or visit our assessment hub for a full overview of insomnia assessment.

Insomnia Severity Index (ISI) – Gold standard self-report tool for insomnia severity over two weeks.
Pittsburgh Sleep Quality Index (PSQI) – Assesses overall sleep quality and disturbances over a month.
Athens Insomnia Scale (AIS) – Broad sleep quality, not just insomnia.
Sleep Condition Indicator (SCI) – Screens insomnia per DSM-5 with a focus on sleep satisfaction.
Epworth Sleepiness Scale (ESS) – Guages daytime sleepiness across eight everyday situations.
Sleep Hygiene Index (SHI) – Identifies sleep-disruptive habits and behaviours affecting rest.
Dysfunctional Beliefs and Attitudes about Sleep (DBAS-16) – Probes unhelpful beliefs influencing sleep difficulties.
Pre-Sleep Arousal Scale (PSAS) – Measures cognitive and physical arousal before bedtime.

Assessment Hub: Central hub for all sleep and insomnia measures.
Sleep Diary: Records daily sleep habits for personalised insights.

References for the Sleep Hygiene Index (SHI)

Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep, and mood. Somnologie, 23(3), 147–156. https://doi.org/10.1007/s11818-019-00215-x
- Description: This article reviews how light exposure affects circadian rhythms, sleep quality, and mood, emphasizing the disruptive role of artificial light (e.g., screens) before bedtime.
Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001
- Description: This review examines empirical studies on sleep hygiene, highlighting its impact on public health and its role as a foundational strategy for improving sleep outcomes.
Mastin, D. F., Bryson, J., & Corwyn, R. (2006). Assessment of sleep hygiene using the Sleep Hygiene Index. Journal of Behavioral Medicine, 29(3), 223–227. https://doi.org/10.1007/s10865-006-9047-6
- Description: This study introduces and validates the Sleep Hygiene Index (SHI), a 13-item tool to assess sleep-disruptive habits, showing its reliability and utility in research.
National Sleep Foundation. (n.d.). Sleep hygiene tips. Retrieved March 11, 2025, from https://www.sleepfoundation.org/sleep-hygiene
- Description: This resource provides practical sleep hygiene recommendations, such as optimal bedroom conditions and daily habits, based on expert consensus and sleep science.
Stepanski, E. J., & Wyatt, J. K. (2003). Use of sleep hygiene in the treatment of insomnia. Sleep Medicine Reviews, 7(3), 215–225. https://doi.org/10.1053/smrv.2001.0246
- Description: This article explores sleep hygiene as a component of insomnia treatment, discussing its benefits and limitations compared to other therapeutic approaches.

Sleep Hygiene Index (SHI)

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Sleep Hygiene Index Assessment: Start Improving Your Sleep Today