Rate your sleep hygiene habits and get a personalized score with improvement recommendations.
Enter your values below
Do you go to bed and wake up at the same time daily?
Is your bedroom dark, quiet, and cool?
Do you avoid screens 1 hour before bed?
Do you avoid caffeine after 2 PM?
Do you exercise at least 3 hours before bed?
Do you have a pre-sleep relaxation routine?
Do you avoid alcohol within 3 hours of bedtime?
Is your mattress and pillow comfortable?
Do you manage stress before bed (journaling, meditation)?
Do you avoid naps after 3 PM or limit them to 20 min?
How this calculator works
Evaluates 10 key sleep hygiene factors from 1 (poor) to 10 (excellent): consistent schedule, dark room, cool temperature, no screens, limited caffeine, exercise timing, relaxation routine, no alcohol, comfortable bed, and stress management.
Common questions about this calculator
Persistent sleep problems may indicate a sleep disorder. Consult a sleep specialist if you consistently have difficulty sleeping.
