Sleep Hygiene Test (SHI)

The Sleep Hygiene Index (SHI) was created by David F. Mastin, Jeff Bryson, and Robert Corwyn at the University of Arkansas at Little Rock and Fielding Graduate University, and published in the Journal of Behavioral Medicine in 2006. The researchers designed the instrument to give a practical, focused way to assess the everyday routines and behaviors associated with sleep hygiene. Rather than measuring sleep disorders or clinical symptoms, the index focuses directly on the observable habits people practice during the day and around bedtime.

The authors describe the SHI as a 13-item self-report index of behaviors thought to comprise sleep hygiene; higher scores indicate more maladaptive sleep-hygiene status (Mastin et al., 2006, pp. 223-227). Because the published instrument presents one overall index rather than separate subscales, your result is reported as a single score. Across the 13 questions, the index asks about the timing and duration of your sleep, such as taking daytime naps lasting two or more hours, or going to bed and getting out of bed at different times from day to day. It also covers substances and stimulating activities near bedtime, emotional or cognitive activity while in bed, how you use your bed and how comfortable it is, and the conditions of your bedroom.

In their 2006 validation study, Mastin, Bryson, and Corwyn administered the SHI to 632 subjects, with a subset completing the questionnaire a second time so the authors could examine test-retest stability. In their findings, the authors noted that sleep-hygiene behaviors appeared to be relatively stable over time in a nonclinical population. Because the index focuses strictly on self-reported habits, it is distinct from measures of sleep quality, sleep duration, or daytime sleepiness, which the study examined as separate, related constructs rather than parts of the score itself.

Looking at your score is an opportunity for practical self-reflection rather than judgment or blame. Daily routines often shift with work schedules, family responsibilities, study demands, or changes in living spaces, and almost everyone falls into irregular habits from time to time. A higher score on the SHI simply points to a higher frequency of maladaptive sleep-hygiene behaviors in your current routine. Noticing which everyday habits show up most often in your answers can help you take stock of your schedule and bedroom environment without treating a routine as a personal failing.

Alongside your score, the chart displays a comparison marker drawn from the scale authors' published presentation, which reported an average score of 34.7 (with a standard deviation of 6.6 and observed scores ranging from 17 to 55 on a 13-to-65 scale) in a University of Arkansas at Little Rock study sample of 603 participants. This marker is an estimate from that specific published study sample, not a representative population norm, validated percentile, clinical cutoff, or threshold, so use it only as a rough context point.

This test is for educational and self-reflective purposes only and is not a clinical diagnosis. It cannot diagnose inadequate sleep hygiene, insomnia, or any sleep disorder, and changing sleep-hygiene behaviors alone does not guarantee better sleep or treat medical conditions. This assessment is based on the Sleep Hygiene Index (SHI), and is not affiliated with David F. Mastin, Jeff Bryson, Robert Corwyn, the University of Arkansas at Little Rock, or Fielding Graduate University. If you have persistent concerns about your sleep or well-being, please consult a qualified healthcare professional.

References

• Mastin, D. F., Bryson, J., & Corwyn, R. (2006). Assessment of Sleep Hygiene Using the Sleep Hygiene Index. Journal of Behavioral Medicine, 29(3), 223-227.

Frequently Asked Questions

Take Test