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Sleep Tests Online Sleep Hygiene Index (SHI)

Free and anonymous screening tests

Other tests:
Chronotype & Rhythms Sleep Quality Insomnia & Problems Daytime Sleepiness Thoughts & Anxiety Habits & Hygiene

The test presented here is the Sleep Hygiene Index (SHI), developed by Mastin, Bryson, and Corwyn (2006) to assess everyday behaviors that are known to interfere with sleep. It consists of 13 statements describing common sleep-related habits — irregular bed and wake times, stimulant use before bed, an uncomfortable sleep environment, going to bed stressed, or using the bed for activities other than sleep — for which you rate how often each one applies to you.

Unlike scales that ask about sleep quality or daytime consequences directly, the SHI looks at the concrete daily behaviors that either support or undermine good sleep. It takes about 5 minutes to complete. Higher scores indicate more behaviors that compromise sleep hygiene. Based on the total score, results fall into one of three ranges: below 26 points reflects good sleep hygiene, 27–34 points reflects an average or borderline range, and 35 points or higher reflects sleep hygiene habits associated with poorer sleep. The result is not a medical diagnosis and does not replace consultation with a specialist.

Insomnia, anxiety, and depression are often intertwined in practice and can reinforce one another. If you are more concerned about anxiety, tension, or worry in general, our anxiety test may help. If you are more concerned about low mood, loss of interest, or lack of energy, our depression test may help.

Online Test

Instructions:

Read each statement below and select the answer that best describes how often it applies to you: Never, Rarely, Sometimes, Frequently, or Always. There are no right or wrong answers — just answer based on your actual habits, not what you think you should be doing.

1. I take daytime naps lasting two or more hours.

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

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

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

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

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

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

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

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

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

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

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

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