Module 1

Sleep Hygiene Self-Assessment Scorecard

Score your current sleep habits and identify what's costing you the most rest

Score each item: 0 = Never/Rarely, 1 = Sometimes, 2 = Usually, 3 = Always/Daily. Higher scores mean better sleep hygiene.

I go to bed within 30 minutes of the same time each night

I wake up within 30 minutes of the same time each morning (including weekends)

I'm in bed with lights out for at least 7.5 hours per night

I avoid sleeping in more than 30 minutes on weekends

I get bright light exposure within 30 minutes of waking

I dim lights in my home at least 1 hour before bed

My bedroom is completely dark (blackout curtains, no LEDs)

I avoid screens for at least 30 minutes before sleep (or use blue-light blockers)

My bedroom is cool (65-68°F / 18-20°C)

My mattress and pillows are comfortable and supportive

My bedroom is quiet or I use white noise consistently

I reserve my bed for sleep and intimacy only (no work, no scrolling)

I have a consistent wind-down routine (15-30 minutes minimum)

I avoid caffeine after noon (or at least 8 hours before bed)

I finish eating at least 2-3 hours before bed

I avoid alcohol within 3 hours of bedtime

I have a way to offload racing thoughts before bed (journal, list, brain dump)

I avoid checking email, news, or social media in the last hour before bed

I practice some form of relaxation (breathing, stretching, reading)

If I wake at night, I have a strategy to return to sleep without screens

Purchase this module to use this tool

You can explore the interface, but results require access.