Comprehensive Sleep Hygiene and Quality Assessment

Do you maintain a consistent wake-up time every day, including weekends?

How often do you use electronic devices (phone, laptop) within 30 minutes of bedtime?

Do you consume caffeine in the late afternoon or evening (after 4 PM)?

Is your bedroom kept at a cool, comfortable temperature for sleeping?

How often do you feel drowsy or struggle to stay awake during the daytime?

Do you find it difficult to fall asleep within 30 minutes of lying down?

How often do you wake up multiple times during the middle of the night?

Do you engage in vigorous exercise within two hours of your planned bedtime?

Is your sleep environment sufficiently dark and quiet?

Do you rely on daytime naps longer than 30 minutes to feel alert?

Do you consume alcohol specifically to help you fall asleep?

Do you have a relaxing pre-sleep routine (e.g., reading, meditation, warm bath)?

Do you wake up feeling refreshed and well-rested in the morning?

How often do you experience racing thoughts or worry while trying to fall asleep?

Do you eat heavy, spicy, or sugary meals close to your bedtime?

Is your mattress and pillow comfortable and physically supportive?

Do you use your bed for work, eating, or watching television?

Have you been told that you snore loudly or gasp for air during sleep?

Do you find it difficult to concentrate during the day due to tiredness?

Do you get less than 7 hours of actual sleep on an average night?