Sleep Hygiene Calculator
Calculate your sleep quality score, get personalized recommendations, and improve your sleep habits with our comprehensive sleep hygiene calculator.
Step 1: Sleep Habits
Sleep Consistency
Consistent sleep and wake times help regulate your circadian rhythm, leading to better sleep quality and daytime alertness.
Step 2: Sleep Environment & Habits
Sleep Hygiene Tips
Good sleep hygiene includes maintaining a cool, dark sleeping environment, avoiding screens before bed, and establishing a relaxing pre-sleep routine.
Sleep Hygiene Analysis Results
Your Sleep Hygiene Score
Personalized Sleep Recommendations
⏰ Consistent Schedule
Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
📱 Reduce Screen Time
Avoid screens for at least 1 hour before bedtime. Blue light from devices can suppress melatonin production.
🌡️ Optimize Environment
Keep your bedroom cool (around 65°F/18°C), dark, and quiet. Consider blackout curtains and white noise if needed.
☕ Limit Caffeine
Avoid caffeine after 2 PM. Caffeine can stay in your system for 6-8 hours and disrupt sleep quality.
🧘 Relaxation Routine
Develop a pre-sleep routine like reading, light stretching, or meditation to signal your body it’s time to sleep.
🏃 Regular Exercise
Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous activity close to bedtime.
Sleep Quality Analysis
Sleep Improvement Timeline
Expected Improvement with Better Sleep Hygiene
With consistent application of sleep hygiene principles, most people see noticeable improvements in sleep quality within 2-3 weeks, with maximum benefits after 6-8 weeks of consistent practice.
| Timeframe | Expected Improvement | Key Benefits |
|---|---|---|
| 1 Week | 10-20% better sleep | Easier to fall asleep, more consistent sleep times |
| 2-3 Weeks | 30-40% better sleep | Improved sleep quality, reduced nighttime awakenings |
| 4-6 Weeks | 50-60% better sleep | Better daytime energy, improved mood and concentration |
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