Sleep Habits & Environment Assessment
This assessment helps you understand how your daily habits and sleep environment might be affecting your ability to get consistent, restorative sleep. It focuses on behavior and environment, not medical diagnosis.
Important: If you experience severe or persistent sleep problems, loud snoring, breathing pauses during sleep, or extreme daytime sleepiness, please speak to a healthcare professional. This tool is not medical advice.
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Your Sleep Habits & Environment Results
These results highlight where your current habits and environment may be putting more “strain” on your sleep system. Higher strain does not mean illness or disorder, but it does point to areas where changes may improve how rested you feel.
Understanding Your Results
Each domain reflects a different part of your sleep ecosystem: your timing, pre-sleep behaviors, physical environment, evening arousal, morning cues, and life context. You do not need to “perfect” every area to sleep better. Often, changing one or two high-strain domains can create noticeable improvements.
Remember, this tool is educational. If your sleep difficulties are severe, long-lasting, or significantly affecting your health and daily functioning, please consult a healthcare professional for a full assessment.
Scientific Foundations of This Sleep Hygiene Test
This assessment draws from four major research-backed areas:
1. Sleep Hygiene Index (SHI)
The SHI is one of the most widely used tools for evaluating behaviors that interfere with sleep. It examines patterns such as caffeine timing, alcohol use, naps, heavy meals, and bed misuse.
This assessment adapts those validated behavioral categories into clear, actionable questions you can reflect on.
2. Circadian Rhythm & Light-Exposure Research
Your sleep-wake cycle is shaped by light, timing, and consistency. Research shows that irregular bedtimes, insufficient morning light, and excessive evening light can meaningfully weaken circadian alignment and delay melatonin release.
This assessment includes questions on morning sunlight, evening light exposure, consistency of bedtime, and weekend shifts (“social jetlag”).
3. Environmental Sleep Science (Light, Noise, Temperature, Air)
Studies consistently demonstrate that room temperature, noise exposure, light intrusion, air quality, and bedding comfort influence sleep continuity and depth.
This assessment evaluates these environmental stressors so you can identify small, high-impact changes to improve your sleep environment.
4. Behavioral Sleep Medicine & Hyperarousal Research
Trouble winding down at night is often related to cognitive or emotional arousal — not “willpower.” Research in behavioral sleep medicine shows that mental stimulation, screens, and evening stress increase alertness and delay sleep onset.
This assessment explores these markers without making clinical diagnoses, helping you see how your thoughts, habits, and routines interact with your biological sleep systems.
For more information on improving your sleep, check out these articles:
How to Get Better Sleep With These 4 Powerful Principles
13 Proven Natural Ways to Improve Sleep Without Pills
