Sleep Hygiene Index (SHI) Test

Understand how everyday habits and your sleep setting may be disrupting rest in about 3 minutes. Get clear, targeted insights to guide practical changes and focused conversations.

Start Online Test

Questions: 133 minutes

08:30

September 1, 2026

September 1, 2026
Material has been updated

October 2, 2025
Material has been published

16,294 views

1,837 completions

1,441 likes

Verified by Daniel Hall

Psychologist with 25 years of experience

Scale Explorer

How the Scales are Structured

example score

40/65

Sleep Hygiene Index (SHI)

Measures the frequency of behaviors and environmental habits that can undermine sleep quality, with higher scores reflecting poorer sleep hygiene.

Good sleep hygiene

Some sleep hygiene issues

Poor sleep hygiene

13 – 27: Good sleep hygiene | 28 – 41: Some sleep hygiene issues | 42 – 65: Poor sleep hygiene

A score of 40 falls in the “Some sleep hygiene issues” range, suggesting several habits or conditions may be contributing to less restorative sleep.

Start Online Test

just completed the test

DATA-BASED USER COHORTS

Who Usually Takes This Test?

Restless sleep seekers

41%OF USERS

People who struggle to fall asleep, wake up often, or feel unrefreshed and want to spot which daily habits may be undermining their rest.

Busy professionals and students

34%OF USERS

Those with irregular schedules, late-night screen time, caffeine, or stress who want a quick check of routines that may be disrupting sleep.

Clinicians and researchers

25%OF USERS

Psychologists, doctors, and study teams using a brief questionnaire to structure interviews, track behavior factors, or screen participants.

BASED ON AGGREGATED, ANONYMIZED DATA FROM TENS OF THOUSANDS OF FREUDLY USERS.

Benchmarking

See How You Compare

Once you complete the test, your results are compared with real-world data from people in your country.
Below is a preview of how scores are typically distributed across each scale.

Sleep Hygiene Index (SHI)

Average

48.3

Normal range

41 — 55.6

min.

max.

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear on the scale so you can see how you compare.

Start Online Test

Featured On

SAMPLE QUESTIONS

Example Questions From the Test

- Always
- Frequently
- Sometimes
- Rarely
- Never
- Always
- Often
- Sometimes
- Rarely
- Never
- Always
- Often
- Sometimes
- Rarely
- Never

These are 3 of the 13 real questions — the rest appear in the test. No sign-up needed to start.

Start Online Test

WHAT THE TEST MEASURES

About This Assessment

Sleep Hygiene Index (SHI) Test - Symptoms and Signs

sleep

Sleep problems are often influenced by modifiable habits and environmental conditions. The Sleep Hygiene Index (SHI) is a brief self-report questionnaire designed to screen for behaviors and routines that may interfere with sleep onset or sleep maintenance.

The measure includes 13 items and typically takes about 3 minutes to complete. Items query common pre-sleep practices and contextual factors (e.g., routine consistency, evening stimulation, and related behavioral choices) to support clinical interviewing or research screening.

Scores from the Sleep Hygiene Index (SHI) can help identify targets for behavioral sleep education and guide discussion of practical changes to support healthier sleep practices.

Literature: Mastin, D. F., Bryson, J., & Corwyn, R. Assessment of sleep hygiene using the Sleep Hygiene Index. Journal of Behavioral Medicine. 2006.

You Might Also Like

Tolerance Index

This self-report measure is designed to assess openness and respectful atti…

Whiteley Index (WI-8)

This brief self-report measure is used to screen for health-related anxiety…

Health Attitude Index

This measure assesses an individual’s attitudes and engagement related to p…

Popular tests

Nail Quiz

Middle East Physical Features Quiz

Middle Ages Quiz

Lobes of the Brain Quiz