Sleep Hygiene

The following section lists a series of 13 behaviours.
For each one, choose how often it applies to you.

I take daytime naps lasting two or more hours.

Always

Frequently

Sometimes

Rarely

Never

I go to bed at different times from day to day.

Always

Frequently

Sometimes

Rarely

Never

I get out of bed at different times from day to day.

Always

Frequently

Sometimes

Rarely

Never

I exercise to the point of sweating within 1 hour of going to bed.

Always

Frequently

Sometimes

Rarely

Never

I stay in bed longer than I should two or three times a week.

Always

Frequently

Sometimes

Rarely

Never

I have alcohol, tobacco, or caffeine within 4 hours of going to bed or after going to bed.

Always

Frequently

Sometimes

Rarely

Never

I do something that may wake me up before bedtime (for example: play video games, use the internet, or clean).

Always

Frequently

Sometimes

Rarely

Never

I go to bed feeling stressed, angry, upset, or nervous.

Always

Frequently

Sometimes

Rarely

Never

I use my bed for things other than sleeping or sex (for example: watch television, read, eat, or study).

Always

Frequently

Sometimes

Rarely

Never

I sleep on an uncomfortable bed (for example: poor mattress or pillow, too much or not enough blankets).

Always

Frequently

Sometimes

Rarely

Never

I sleep in an uncomfortable bedroom (for example: too bright bottom, too stuffy, too hot, too cold, or too noisy).

Always

Frequently

Sometimes

Rarely

Never

I do important work before bedtime (for example: pay bills, schedule, or study).

Always

Frequently

Sometimes

Rarely

Never

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

Always

Frequently

Sometimes

Rarely

Never

Your score: Good Sleep Hygiene

Good sleep hygiene scores indicate that you have good control over your sleep environment and are generally managing your sleep pattern and the different factors that can interfere with sleep, such as noise or caffeine.

If you have a low sleep hygiene score but still feel you are experiencing sleep difficulties or excessive fatigue, download our white paper to learn more.

Your score: Moderate Sleep Hygiene

Moderate sleep hygiene scores suggest that some simple adjustments to your bedtime routine would improve your sleep and alertness, for example using earplugs and relaxation techniques.

Download our white paper to learn about things you could do to improve your sleep hygiene. Once you've had a chance to try some of the strategies, re-take the questionnaire to see how your score changes.

Your score: Poor Sleep Hygiene

Scores within this range suggest that aspects of your daily life are interfering with your ability to obtain sufficient good-quality sleep.

Download our white paper to learn about things you could do to improve your sleep hygiene. Once you've had a chance to try some of the strategies, re-take the questionnaire to see how your score changes.

The following section lists a series of 13 behaviours.
For each one, choose how often it applies to you.

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 a week.

I have 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.

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 bottom, 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.

Your score: Good Sleep Hygiene

Your score: Moderate Sleep Hygiene

Your score: Poor Sleep Hygiene

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Sleep Hygiene

The following section lists a series of 13 behaviours.For each one, choose how often it applies to you.

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 a week.

I have 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.

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 bottom, 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.

Your score: Good Sleep Hygiene

Your score: Moderate Sleep Hygiene

Your score: Poor Sleep Hygiene

Navigation

News and Events

Air Partner’s Clockwork Research appoints Dr Cristina Ruscitto as Senior Researcher

Napping – Do’s and Don’ts

Clockwork Research reveals the unknown and potentially fatal dangers of microsleeps and how to avoid them

Sleep hygiene – what is it and how to improve it?

Follow us on LinkedIn

Contact Us

The following section lists a series of 13 behaviours.
For each one, choose how often it applies to you.