Sleep Hygiene Quiz Questions and Answers 

What happened in the past when you tried changing a sleep habit?

  • I felt better almost immediately and stuck with the change
  • I felt better for a little while but then I went back to my old ways
  • Nothing really changed
  • Things got worse, I think I might be someone who just doesn’t sleep well

What comes to mind when you hear the phrase “sleep hygiene?”

  • A sense of relief and a plan to take action
  • It makes me feel guilty and overwhelmed
  • It sounds like a made up thing
  • I think I need to learn more about it

How comfortable are you going to bed when you’re not sleepy?

  • Not at all comfortable
  • I don’t love it, but sometimes it’s necessary
  • It doesn’t bother me
  • I prefer it, I like to read and relax before I actually fall asleep

How do you feel about giving up caffeine to get better sleep?

  • I’ve done it before, it’s not a big deal
  • I’d be willing to give it a try
  • I need my coffee, I don’t think I could do it
  • I think it’s totally unrealistic, people who say that have never had my sleep issues

You are at a party and everyone’s staying up late, but you’re exhausted. What do you do?

  • Make up an excuse and leave
  • Power through, no one will even notice I’m tired
  • Announce to everyone that I’m going to bed, goodnight!
  • Wait until most people have left and then slip out unnoticed

What’s your favorite thing to do to wind down before bed?

  • Take a hot bath
  • Watch TV or a movie
  • Read a book
  • Spend time with loved ones

What do you dream about when it comes to a perfect night of sleep?

  • Sleeping all the way through the night without waking up
  • Having vivid, exciting dreams
  • Waking up feeling refreshed and energized
  • I just want to be someone who sleeps soundly

What’s your go-to podcast, TV show, or music to help you fall asleep?

  • I need total silence to fall asleep
  • Something calming and meditative, like nature sounds
  • Something familiar and comforting, like a favorite TV show
  • Upbeat music to distract me from racing thoughts

What aspect of sleep makes you the most happy?

  • Knowing I can get a good night’s sleep any time, any place
  • Feeling rested and refreshed in the morning
  • Having the energy to do everything I want to do during the day
  • Not stressing about my sleep anymore

What’s your favorite memory related to sleep?

  • Sleeping in a hammock on a warm summer night
  • Sleeping in late on a rainy Saturday morning
  • The feeling of falling asleep in a loved one’s arms
  • I can’t remember a time when I slept well enough to have a good memory related to it

What is most likely to make you feel down about your sleep?

  • Waking up in the middle of the night and not being able to fall back asleep
  • Waking up feeling exhausted, even after a full night of sleep
  • Not being able to function at my best due to poor sleep
  • Feeling like I’m the only one struggling with this

How often do you consciously try to implement good sleep hygiene practices?

  • Every single night
  • Most nights of the week
  • Only when I’m having trouble sleeping
  • Never

What makes you most frustrated about the current state of your sleep?

  • The inconsistency of it all
  • The impact it’s having on my mental health
  • The lack of control I feel
  • The feeling that I’ve tried everything and nothing works

If you could choose any sleep schedule, without any constraints, what would it be and why?

  • Going to bed early and waking up early
  • Sleeping in late and staying up late
  • Taking multiple naps throughout the day
  • Sleeping when my body tells me to

You have 24 hours to do whatever you want – what does your sleep schedule look like?

  • It’s no different than any other day
  • I’m sleeping in!
  • I’m taking a nap, definitely
  • I’m probably going to be up all night

Which of these sleep-related topics do you most want to learn about?

  • How to create a relaxing bedtime routine
  • The science behind sleep cycles and how they impact my energy levels
  • Tips for falling asleep faster and staying asleep longer
  • Different types of sleep disorders and how to know if I have one

What causes, topics, or interests, are you most passionate about that keep you up at night?

  • Social justice issues
  • Climate change
  • My career aspirations
  • My relationships

What is your absolute favorite thing to do right before you fall asleep?

  • Cuddle with a loved one (or pet!)
  • Listen to relaxing music
  • Meditate or do breathing exercises
  • Watch a lighthearted TV show

How would your friends and family describe your sleep habits?

  • “They’re always so well-rested!”
  • “They’re a night owl for sure.”
  • “They’re always complaining about being tired.”
  • “I don’t think they’ve ever slept through the night.”

Tell us a little about your sleep environment – what’s it like?

  • Cool, dark, and quiet—the perfect sleep sanctuary
  • A little cluttered, but cozy nonetheless
  • It could use some work, I know…
  • Pretty chaotic, just like the rest of my life

What is your strongest sleep-related attribute?

  • My ability to fall asleep quickly
  • My ability to sleep through the night without waking up
  • My ability to wake up feeling refreshed
  • Honestly, I don’t think I have one

What’s the first thing that comes to mind when you wake up in the middle of the night?

  • “Ugh, not again!”
  • “I need to get back to sleep, I have so much to do tomorrow.”
  • “I wonder what time it is?”
  • Nothing at all, I usually fall right back asleep

What (physically, mentally, or emotionally) affects your sleep the most?

  • Stress
  • Diet
  • Exercise
  • Screen time

What’s your idea of the perfect sleep environment?

  • A cool, dark room with blackout curtains and a white noise machine
  • A cozy and inviting space with soft blankets and pillows
  • A minimalist and clutter-free environment
  • As long as I have a comfortable bed, I’m good

What keeps you up at night about your sleep?

  • I’m worried about the long-term health effects of not getting enough sleep
  • I’m frustrated that I can’t seem to find a solution that works
  • I’m starting to feel hopeless that I’ll ever be a good sleeper
  • Nothing, I usually fall asleep pretty easily

Which of these (topics, activities, or scenarios related to sleep) would you enjoy the most?

  • Learning about the science of sleep and how it affects your body and mind
  • Creating a personalized sleep plan that meets your unique needs
  • Experimenting with different sleep techniques and finding what works best for you
  • Connecting with others who are also striving to improve their sleep

When you think about your sleep, what are you most concerned about?

  • The impact it’s having on my mental health
  • The impact it’s having on my physical health
  • The impact it’s having on my work or personal life
  • All of the above

What’s your favorite sleep-related quote?

  • “Never waste any time you can spend sleeping.” — Frank H. Knight
  • “Sleep is the best meditation.” — Dalai Lama
  • “Your future depends on your dreams, so go to sleep.” — Mesut Barazany
  • I’ve never really thought about it

If you could waive a magic wand, what would the perfect sleep outcome be?

  • Falling asleep the moment my head hits the pillow
  • Sleeping soundly through the night
  • Waking up feeling refreshed and energized, without an alarm
  • To not have to think about it ever again

When you were a kid, how did you sleep?

  • Like a log!
  • I’ve always been a night owl
  • I was a champion sleepwalker
  • My parents said I never slept

You have a choice of a good night’s sleep or (your favorite dessert) – which do you choose?

  • Sleep, always
  • Dessert – YOLO!
  • This is too hard to choose

A specific situation arises, you didn’t sleep well last night but you have an important presentation at work today, how do you react?

  • Power through, I can sleep when I’m dead
  • I let my boss know I might not be at my best
  • Call in sick
  • I’m canceling the meeting and rescheduling when I’m not sleep deprived

If you could choose any sleep-related superpower, which one would you choose and why?

  • The ability to fall asleep anywhere, anytime
  • The ability to function perfectly on minimal sleep
  • The ability to control your dreams
  • The ability to give the gift of sleep to others

What’s the first thing that comes to mind when you can’t fall asleep?

  • “I’m never going to fall asleep!”
  • “I need to relax.”
  • “I should get out of bed and do something else.”
  • I don’t really think about it, I just let my mind wander

Which of the following best describes your current sleep pattern?

  • I fall asleep easily and sleep soundly through the night.
  • I have trouble falling asleep, but once I’m asleep, I usually stay asleep.
  • I fall asleep easily, but I wake up frequently throughout the night.
  • I have trouble falling asleep and I wake up frequently throughout the night.

What is your current biggest challenge when it comes to sleep?

  • Falling asleep
  • Staying asleep
  • Waking up feeling refreshed
  • I don’t have any sleep challenges

What’s the first thing that comes to mind when you have trouble sleeping?

  • I worry about how it will affect me the next day
  • I try to identify the root cause of my sleeplessness
  • I reach for my phone
  • I just accept it and try to relax

How do you handle the stress of not being able to sleep?

  • I engage in relaxation techniques, such as deep breathing or meditation.
  • I read a book or watch TV to distract myself.
  • I toss and turn, becoming increasingly frustrated.
  • I get out of bed and try to do something productive until I feel tired.

How would you describe your relationship to sleep?

  • We’re on good terms!
  • It’s complicated.
  • It’s a constant battle.
  • I don’t have one

Are you stuck in an unhelpful sleep cycle?

  • No, I feel in control of my sleep.
  • Maybe a little, but I’m working on it.
  • Yes, I’m struggling to break free.

What would you say are your top sleep struggles right now?

  • Inconsistent sleep schedule
  • Racing thoughts at bedtime
  • Using electronic devices before bed
  • I don’t have any sleep struggles right now

What is your sleep goal?

  • To improve my sleep quality
  • To establish a more consistent sleep schedule
  • To reduce my reliance on sleep aids
  • I’m not sure

What do you think is missing in your quest to get better sleep?

  • Knowledge and education
  • Accountability and support
  • A willingness to make changes
  • I have all the tools and resources I need

What is your current level of expertise in sleep hygiene practices?

  • Beginner
  • Intermediate
  • Advanced
  • I’m not sure

(A scenario arises) You wake up feeling groggy even after a full night of sleep, how do you respond?

  • I assume I must have slept poorly
  • I drink a caffeinated beverage
  • I try to identify any potential factors that may have disturbed my sleep
  • I take a nap

What (physical, emotional, or tactical sensation) do you experience most when you’re sleep deprived?

  • Headaches
  • Irritability
  • Difficulty concentrating
  • Increased appetite

Which of the following do you notice yourself worrying about on a day-to-day basis?

  • Work deadlines
  • Financial obligations
  • Relationships
  • All of the above

How energized and focused do you feel in your daily life?

  • I’m firing on all cylinders most of the time
  • I have my ups and downs
  • I’m always running on fumes
  • I feel pretty good most days

How well do you stick to your convictions about sleep?

  • I have strong convictions and I stick to them no matter what
  • I try my best, but I’m not perfect
  • I’m pretty flexible
  • I don’t have strong convictions about this

Which of the following is most accurate when it comes to your sleep environment?

  • It’s my sanctuary—cool, dark, and quiet.
  • It could use some work, but it’s not a top priority right now.
  • I’m not sure what constitutes a good sleep environment.
  • I make the best of what I have

To what degree do you experience difficulty waking up in the morning?

  • Never—I’m a morning person!
  • Occasionally, especially if I haven’t slept well
  • Most days—I need multiple alarms
  • I usually wake up feeling exhausted, no matter how much sleep I’ve gotten

How do you handle the issue of sleep hygiene practices conflicting with your social life?

  • I prioritize my sleep over my social life
  • I try to find a balance, but it’s not always easy
  • I don’t worry about it too much
  • Sleep hygiene isn’t really on my radar

Do you have a consistent bedtime routine at home, or does it vary?

  • I have a relaxing bedtime routine that I follow every night
  • I try to, but it often falls apart
  • I don’t have a bedtime routine
  • I’m not really sure what that is

How well do you think you manage the different factors that can impact your sleep?

  • Very well, I’m really proactive
  • I could definitely do better
  • It depends on the day
  • I’m not sure where to start

What happens if you deviate from your sleep schedule?

  • I feel the effects immediately
  • It takes a couple of days to catch up
  • I’m pretty resilient, so it doesn’t really affect me
  • I don’t have a sleep schedule to deviate from

What do you think you need to achieve your sleep goals?

  • More information and education
  • Practical tips and strategies
  • Support from others
  • I think I need professional help

How often do you engage in activities that you know are disruptive to your sleep?

  • Never—I’m very disciplined.
  • Occasionally—I’m only human.
  • Frequently—I need to work on my self-control
  • Always, I just can’t help myself

How confident are you in your ability to make lasting changes to your sleep habits?

  • Very confident
  • Somewhat confident
  • Not very confident
  • I don’t think it’s possible for me

How do you handle situations where you’re sleep deprived but need to make an important decision?

  • I power through and do my best
  • I try to postpone the decision
  • I ask for help or support from others
  • I avoid making decisions when I’m sleep deprived at all costs

I believe (statement) you haven’t prioritized your sleep and it’s impacting your mental health.

  • That’s probably true
  • I’ve been meaning to make it more of a priority
  • I don’t think that’s accurate
  • Mind your own business

I’m afraid of (some outcome) not being able to improve my sleep and that it will negatively impact my life in some way.

  • That’s my biggest fear
  • I try not to think about it
  • I’m not really afraid of that

Which of the following is most likely to frustrate you when it comes to sleep?

  • Knowing what to do but not doing it
  • Feeling like I’ve tried everything but nothing works
  • Feeling like I’m the only one who struggles with sleep
  • I’m not easily frustrated

What is the trickiest part about maintaining good sleep hygiene for you?

  • Resisting temptations and distractions
  • Staying consistent over time
  • Managing stress and anxiety
  • I don’t find it tricky

Do you have a hard time falling asleep, or a hard time staying asleep?

  • Falling asleep
  • Staying asleep
  • Both
  • Neither

Do you have a support system in place, such as a therapist, sleep coach, or supportive friends and family, to help you on your sleep journey?

  • Yes, I have a great support system
  • I have a few people I can talk to
  • No, but I’m open to finding one
  • I prefer to handle things on my own

How do you determine your ideal bedtime and wake-up time each day?

  • I listen to my body’s natural cues.
  • I follow a consistent schedule, regardless of how I feel.
  • I let my work or social schedule dictate my sleep.
  • It’s different every day

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