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How do you spend the hour before bed?

See whether your evening habits are helping your sleep or getting in its way.

10 items · About 2 min

This is an original test written by this site, not a validated psychological scale. Read the result as a prompt for reflection, not a measurement.

How to answerThink about the last two weeks, from roughly an hour before bed until you fall asleep. How often does each of these happen?

  1. In the hour before bed, I'm still scrolling or watching shows.
  2. I have a few small things I always do before bed (washing up, stretching, a few pages of a book), and once they're done my body knows the day is over.
  3. After about 3 or 4 p.m., I still have coffee, strong tea or bubble tea.
  4. Weekday or weekend, I turn the lights out at around the same time.
  5. Once I lie down, the day's events and tomorrow's to-do list keep going round in my head.
  6. Before bed, I dim the lights and make the bedroom quiet and a little cool.
  7. Right before bed, I'm still answering messages in work or study group chats.
  8. Before bed, I jot down whatever's on my mind so it can wait until tomorrow.
  9. I eat late or eat a lot at dinner, and I'm still full when I lie down.
  10. I put my phone on charge somewhere out of reach before I go to sleep.
0 of 10 answered
About this quiz

How well you sleep often has a lot to do with how you spend the hour before it. This quiz is meant to help you see which of your evening habits are helping and which are getting in the way, so you can pick one or two small things to adjust. It isn't a screen for sleep problems. The bands split the total roughly into quarters and are not norms.

SourceOriginal content by this site. Not a validated psychological scale.