Sleep Hygiene Index (SHI)

This questionnaire asks about behaviours that can affect sleep quality. Please indicate how frequently you engage in each behaviour.

0 of 13 questions answered

Think about your typical sleep habits over the past month. Rate how often you engage in each of the following behaviours.

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 (e.g., playing video games, using the internet, or cleaning)
8. I go to bed feeling stressed, angry, upset, or nervous
9. I use my bed for things other than sleeping or sex (e.g., watching television, reading, studying, or snacking)
10. I sleep on an uncomfortable bed (e.g., poor mattress or pillow, too much or not enough blankets)
11. I sleep in an uncomfortable bedroom (e.g., too bright, too stuffy, too hot, too cold, or too noisy)
12. I do important work before bedtime (e.g., pay bills, schedule, or study)
13. I think, plan, or worry when I am in bed

Your Sleep Hygiene Index Results

0/52
Total Score (higher = poorer sleep hygiene)
Good hygiene Some issues Poor hygiene

Interpretation

Areas to Improve

Your Good Habits

About the Sleep Hygiene Index

The Sleep Hygiene Index (SHI) was developed by Mastin, Bryson, and Corwyn (2006) to assess behaviours and habits that can impact sleep quality.

Sleep hygiene refers to the practices and environmental factors that promote good sleep. Poor sleep hygiene can contribute to insomnia and other sleep problems, while good sleep hygiene can improve sleep quality even without other interventions.

This measure is useful for identifying specific behaviours that may be interfering with your sleep. Unlike some sleep problems that require clinical intervention, many sleep hygiene issues can be addressed through simple behavioural changes.