Want to know why you feel tired even after 7–8 hours of sleep? Self-test questionnaires like PSQI, ISI, or Sleep Hygiene Index (SHI) can help you identify patterns and pinpoint problems.
Step-by-Step Self-Test
- Choose a Questionnaire: PSQI for overall quality, ISI for insomnia, SHI for habits.
- Track Sleep for a Week: Note bedtime, wake-up, awakenings, naps, and sleep environment.
- Complete the Questionnaire: Be honest; consistency matters.
- Interpret Scores: High scores indicate areas to improve — sleep latency, disturbances, or hygiene.
Real-Life Example: Emma’s Sleep Patterns
Emma, a 26-year-old student, felt exhausted despite sleeping 7 hours. Using SHI, she discovered late-night phone use and irregular bedtime were major issues. By:
- Removing screens 1 hour before bed
- Keeping a consistent sleep schedule
- Using SleepMo to track stages
Her SHI score improved, and she noticed faster sleep onset and more refreshed mornings.
Practical Tips
- Focus on small, achievable changes like bedtime consistency or limiting caffeine.
- Use visual feedback from sleep apps to reinforce habits.
- Review scores periodically to see improvements.
Unique Insight
Self-test questionnaires bridge the gap between awareness and action. They help you identify patterns that might otherwise go unnoticed and guide targeted lifestyle changes for better sleep.