Sleep Hygiene Index Test - the question form
Questions: 13 · 3 minutes
1. I sleep during the day for 2 hours or more.
1 – Always
2 – Frequently
3 – Sometimes
4 – Rarely
5 – Never
2. I go to bed at different times each day.
1 – Always
2 – Often
3 – Sometimes
4 – Rarely
5 – Never
3. I get up at different times each day.
1 – Always
2 – Often
3 – Sometimes
4 – Rarely
5 – Never
4. I engage in vigorous physical exercise to the point of sweating less than 1 hour before going to bed.
1 - Always
2 - Often
3 - Sometimes
4 - Rarely
5 - Never
5. I stay in bed longer than I should two or three times a week.
1 - Always
2 - Often
3 - Sometimes
4 - Rarely
5 - Never
6. I use alcohol, tobacco, or caffeine within 4 hours of going to bed or while in bed.
1 – Always
2 – Often
3 – Sometimes
4 – Rarely
5 – Never
7. I do something that may make me feel more alert right before bedtime (e.g., play video games, use the internet, clean).
1 – Always
2 – Often
3 – Sometimes
4 – Rarely
5 – Never
8. I go to bed feeling stressed, angry, upset, or nervous.
1 – Always
2 – Often
3 – Sometimes
4 – Rarely
5 – Never
9. I use my bed for activities other than sleep and sex (e.g., watching TV, reading, eating).
1 – Always
2 – Often
3 – Sometimes
4 – Rarely
5 – Never
10. I sleep in an uncomfortable bed (e.g., a low-quality mattress or pillow, or a blanket that is too warm or not warm enough).
1 - Always
2 - Often
3 - Sometimes
4 - Rarely
5 - Never
11. I sleep in an uncomfortable room (e.g., too bright, stuffy, hot, cold, or noisy).
1 – Always
2 – Often
3 – Sometimes
4 – Rarely
5 – Never
12. I do important tasks right before going to bed (e.g., studying, finishing work, dealing with finances).
1 – Always
2 – Often
3 – Sometimes
4 – Rarely
5 – Never
13. While in bed, I think, plan, or worry about things.
1 - Always
2 - Often
3 - Sometimes
4 - Rarely
5 - Never