Sleep Hygiene Index (SHI) Test

People who want to examine recurring habits that may interfere with restful sleep can use the Sleep Hygiene Index (SHI) Test as a structured self-check. It is suitable for people who are unsure why their sleep feels inconsistent and want a focused way to reflect on patterns over time. The result offers a practical sleep hygiene assessment, helping turn that reflection into specific areas for possible change.

What This Assessment Measures

The questionnaire examines sleep hygiene practices that can affect sleep regularity and quality. It covers inconsistent bed and wake times, daytime sleeping, late exercise, substances near bedtime, stimulating activities, worry, and bedroom comfort.

The questions cover these themes:

• Timing and daytime sleep show whether irregular schedules or extended naps may make sleep less consistent.
• Evening stimulation and substances indicate whether exercise, caffeine, alcohol, tobacco, screens, or demanding tasks may maintain alertness.
• Emotional and environmental conditions reflect stress, planning, worry, and uncomfortable bedding or room conditions that may hinder settling.

The displayed Sleep Hygiene Index ranges from 13 to 65. Good sleep hygiene (13–27) is the favorable band; Some sleep hygiene issues (28–41) identify areas for review; Poor sleep hygiene (42–65) is the least favorable band. Higher scores indicate less favorable habits and may identify targets for change.

Methodology and Evidence Base

The relevant source instrument is Sleep Hygiene Index (Mastin et al., 2006), a published self-report measure of sleep-hygiene behaviors. This online sleep hygiene questionnaire presents statements about routines and five frequency choices, from Always to Never. Responses are combined into the displayed total; because point allocation is not stated, no extra scoring rule should be inferred.

Questions are answered by considering typical behavior rather than an ideal schedule. The pattern brings together behavioral, environmental, and cognitive situations around bedtime, so the result is a summary of habits that may influence sleep quality. Factors, including pain, medication, illness, mood, or shift work, may also affect sleep.

The measure is conceptually consistent with the sleep-hygiene framework described by the American Sleep Disorders Association (1990). Cho, Kim, and Lee (2013) evaluated the published instrument in a chronic-pain sample, but that population-specific evidence does not establish universal norms for every online respondent. The displayed bands are practical catalogue categories rather than newly calculated norms. Because this is self-report, current stress, memory, self-awareness, and response style can affect the snapshot; persistent concerns warrant attention to broader sleep patterns and context.