Sleep Hygiene Index (SHI) — Sleep and Recovery Assessment
Likert items evaluating behaviors and environmental factors related to sleep hygiene.
The Sleep Hygiene Index (SHI) is a concise, evidence-informed questionnaire designed to evaluate behaviors and environmental factors that influence sleep quality. Within the Sleep and Recovery category, this SHI test helps identify specific habits, routines, and bedroom conditions that may be undermining restorative sleep. By answering 13 targeted items about daily routines, bedtime practices, and sleep environment, you can quickly assess your sleep hygiene and get actionable guidance to improve nightly rest.
This online SHI assessment is optimized for both clinicians and individuals seeking to improve sleep health. Whether you're struggling with insomnia, fragmented sleep, excessive daytime sleepiness, or simply want to optimize recovery and circadian rhythm alignment, the Sleep Hygiene Index provides an objective score to track progress. Complete the quiz to learn where to focus—sleep habits, technology use, stress management, or environment—and return to retake the test after implementing changes to monitor improvement in sleep quality and recovery.
I go to bed and get up at the same time most days.
Consistency of sleep schedule helps regulate your circadian rhythm.
I take naps during the day lasting longer than 30 minutes.
Long naps can interfere with nighttime sleep continuity.
My bedroom is quiet, dark, and cool when I try to sleep.
Bedroom environment strongly affects sleep onset and continuity.
I use electronic devices (phone, tablet, TV, computer) within an hour of trying to sleep.
Blue light and stimulating content can delay melatonin production and sleep onset.
I consume caffeine (coffee, energy drinks, strong tea) in the late afternoon or evening.
Caffeine can increase sleep latency and reduce sleep depth.
I drink alcohol within a few hours of bedtime.
Alcohol can fragment sleep and reduce restorative slow-wave sleep.
If I can’t sleep, I stay in bed trying to force sleep.
Staying in bed awake can weaken the bed-sleep association and worsen insomnia.
I worry or ruminate in bed, thinking about problems or tasks.
Pre-sleep cognitive arousal can significantly delay sleep onset.
I use medication or over-the-counter sleep aids regularly to help me sleep.
Frequent reliance on sleep aids may indicate ongoing sleep issues that require evaluation.
I exercise within 2 hours of bedtime.
Late intense exercise can increase arousal and interfere with sleep onset for some people.
I use my bed for activities other than sleep or sex (e.g., work, eating, watching TV).
Using the bed for many activities weakens the mental association between bed and sleep.
I wake up frequently during the night and have trouble returning to sleep.
Frequent awakenings reduce sleep continuity and daytime recovery.
I get out of bed at a consistent time even if I had a bad night of sleep.
Maintaining a consistent wake time supports circadian rhythm and daytime functioning.
Frequently asked questions
The Sleep Hygiene Index (SHI) is a short questionnaire used to evaluate behaviors and environmental factors that affect sleep quality. It helps identify habits—such as irregular sleep schedules, late caffeine use, or excessive screen time—that may contribute to poor sleep and impaired recovery.
This SHI version sums responses across 13 items, each scored 0–4, producing a total score between 0 and 52. Lower scores indicate better sleep hygiene; higher scores suggest more frequent behaviors that can impair sleep. Use the provided ranges to interpret your results and follow tailored recommendations.
The SHI is brief and typically takes 3–5 minutes to complete. It is designed for quick self-assessment and can be repeated periodically to monitor changes after implementing sleep hygiene improvements.
Yes. Many people see measurable improvements in sleep onset, continuity, and daytime functioning by addressing specific behaviors identified by the SHI—such as limiting evening screen time, establishing consistent sleep schedules, and optimizing the sleep environment. Changes often require 2–4 weeks to produce noticeable benefits.
If poor sleep persists after improving sleep hygiene or if you experience severe symptoms—chronic insomnia, loud snoring, gasping during sleep, excessive daytime sleepiness, or suspected sleep apnea—you should consult a primary care provider or sleep specialist for further evaluation and treatment.
Retake the SHI every 2–8 weeks after implementing changes to track progress. Frequent retesting (e.g., monthly) helps monitor whether interventions are working and identifies areas needing further attention.
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