Sleep Hygiene Quiz: How Healthy Are Your Sleep Habits?

Free two-minute self-check

Sleep Hygiene Quiz

How supportive are your everyday sleep habits? Answer 10 quick questions and receive an instant score with practical suggestions for your bedtime routine.

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How healthy are your sleep habits?

Think about a typical week rather than your very best or worst night. This educational quiz looks at habits, not medical conditions.

Your usual routine

Choose the answer that best describes most weeks.

0/30habit score

Your result

Sleep hygiene means the routines, daytime behaviours and bedroom conditions that can support sleep. This free sleep hygiene quiz helps you review ten common habits, including sleep timing, caffeine, evening screen use, physical activity and your sleeping environment.

Your result is not a diagnosis or a measurement of sleep quality. Someone can follow sensible habits and still experience insomnia, sleep apnoea or another sleep problem. The aim is simply to identify realistic parts of your routine that may be worth adjusting.

What is good sleep hygiene?

Good sleep hygiene creates a reliable distinction between daytime activity and nighttime rest. It usually involves waking at a reasonably consistent time, getting daylight and movement during the day, allowing time to wind down and keeping the bedroom dark, quiet and comfortable.

It also means noticing substances and activities that can interfere with sleep. Caffeine is a stimulant that can remain active for several hours. Alcohol may make someone feel sleepy initially but can disturb sleep later in the night. Large late meals, nicotine and stimulating online content can also make settling down harder for some people.

Ten habits included in the sleep quiz

Consistent timingKeeping wake times fairly regular can strengthen the body's daily rhythm.

A wind-down routineQuiet, familiar activities provide a transition between a busy day and bed.

A sleep-friendly roomA dark, quiet and comfortable bedroom reduces avoidable disturbance.

Earlier caffeineMoving caffeinated drinks earlier gives their stimulating effects time to fade.

Alcohol awarenessAlcohol is not a reliable sleep aid and may fragment sleep later in the night.

Less evening stimulationPutting away exciting or stressful content can make mental unwinding easier.

A clear role for bedUsing bed mainly for sleep helps maintain a strong association between bed and rest.

Daylight and activityDaytime light and regular movement help support the sleep-wake cycle.

Lighter late eatingAvoiding a very large meal near bedtime may reduce discomfort and indigestion.

Responding to wakefulnessA calm, low-light activity may be more helpful than clock-watching or frustrated scrolling.

How to improve your sleep routine

Begin with your wake-up time

A regular morning anchor can be easier to maintain than forcing an exact bedtime. Try to get up at a similar time, then seek daylight and begin normal daytime activity. Go to bed when you feel sleepy rather than spending a long time awake in bed.

Create a repeatable wind-down

Your routine does not need to be elaborate. Dimming the lights, preparing for the next day, reading something calm or listening to quiet audio can become familiar cues. If your phone tends to extend bedtime, charge it outside the bedroom or place it beyond easy reach.

Change one habit at a time

Trying to perfect every part of sleep at once can create pressure. Choose the lowest-scoring habit from your result and test one modest change for a week or two. A simple sleep diary can help you notice patterns without judging each individual night.

Sleep hygiene quiz FAQ

What does my sleep hygiene score mean?

The score summarises the habits you selected. It is designed for reflection only and has no diagnostic cut-off. A lower score does not prove that your habits are causing a sleep problem.

Can sleep hygiene cure insomnia?

No. Healthy routines may support sleep, but persistent insomnia can require a more specific assessment and treatment such as cognitive behavioural therapy for insomnia.

How long before bed should I stop caffeine?

Caffeine affects people differently and can remain active for several hours. NHS guidance suggests avoiding tea or coffee for at least six hours before bed, while some NHS services advise switching to decaffeinated drinks from mid-afternoon.

Should I use my phone in bed?

Phones can introduce light, stimulation and endless scrolling into the sleep environment. If phone use delays your bedtime or keeps you alert, moving it away from the bed is a practical experiment.

When should I speak to a healthcare professional?

Seek advice if sleep problems persist, significantly affect daytime life, or are accompanied by concerning symptoms such as loud snoring, choking or gasping during sleep, marked daytime sleepiness or changes in mood.

Sources and further reading

This educational page draws on NHS Every Mind Matters sleep guidance, the NHS inform sleep self-help guide and Royal Papworth Hospital's sleep hygiene advice.

Important: This is a general educational self-check, not a validated medical questionnaire, diagnosis or treatment plan. Contact a healthcare professional if you are worried about your sleep or health. Do not drive when sleepy.