Dr Pete's tools

Sleep habits check

Thirteen everyday habits shape how well you sleep. Check yours in two minutes and get your top fixes.

Dr Pete Fowler, PhD15 questionsTakes 2 minutes
Question 1
I take daytime naps of two hours or more.In the past month, how often is this true for you?
I go to bed at different times from day to day.In the past month, how often is this true for you?
I get out of bed at different times from day to day.In the past month, how often is this true for you?
I exercise hard enough to sweat within an hour of going to bed.In the past month, how often is this true for you?
I stay in bed longer than I should, two or three times a week.In the past month, how often is this true for you?
I have alcohol, caffeine or nicotine within 4 hours of bed, or after going to bed.In the past month, how often is this true for you?
I do something that winds me up before bed, like gaming, scrolling or cleaning.In the past month, how often is this true for you?
I go to bed feeling stressed, angry, upset or nervous.In the past month, how often is this true for you?
I use my bed for things other than sleep, like TV, eating or study.In the past month, how often is this true for you?
I sleep on an uncomfortable bed. Think mattress, pillow, or too many or too few blankets.In the past month, how often is this true for you?
My bedroom is uncomfortable. Too bright, stuffy, hot, cold or noisy.In the past month, how often is this true for you?
I do important work right before bed, like paying bills, planning or study.In the past month, how often is this true for you?
I think, plan or worry when I'm in bed.In the past month, how often is this true for you?
Has anyone told you that you snore loudly, or stop breathing or gasp in your sleep?Two last questions about your nights.
Have you had trouble falling or staying asleep on most nights for three months or more?

About this check

Your everyday sleep habits, scored

Good sleep is one of the most powerful recovery tools you have. A lot of it comes down to habits: when you go to bed, what you do in the last hour, and what your bedroom is like. This check looks at 13 everyday habits and shows you which ones to fix first.

Where do the questions come from?

They are based on the Sleep Hygiene Index, a short questionnaire published by Mastin, Bryson and Corwyn in the Journal of Behavioral Medicine in 2006. I have reworded the items in plain English.

How is my score worked out?

You rate each habit from never to always. I turn your answers into a habits score out of 100, where higher is better. Then I rank your top fixes by how often each habit shows up.

Which habits matter most?

  • The same wake time and bedtime, most days
  • No caffeine, alcohol or nicotine in the last 4 hours before bed
  • A calm last hour, without screens, chores or work
  • A dark, cool, quiet bedroom
  • Somewhere other than bed for worries and planning

Is this a full sleep assessment?

No. It's a habits check. It looks at what you do each day and night, and gives you clear next steps. Then try my sleep type quiz, read my pre-sleep routine for athletes or grab the free At-Home Recovery Blueprint.

I'm Dr Pete Fowler. My PhD is in sleep and recovery in elite athletes.