Is Your Sleep Routine Helping or Hurting You?

We all know sleep is essential, but how do you know if your bedtime routine is actually setting you up for a good night’s rest—or making things worse? If you often wake up groggy, toss and turn at night, or struggle to fall asleep, your routine might need a refresh.

Take this interactive sleep score quiz to find out if your habits are helping or hurting your sleep quality. Simply add up your points and check your results at the end!

The Sleep Routine Checklist

1. Your Bedtime Consistency

✅ I go to bed and wake up at the same time every day (even on weekends!) – 5 points
✅ I have a general bedtime but it varies by an hour or so – 3 points
✅ My bedtime is all over the place – 0 points

2. Your Evening Screen Time

✅ I avoid screens (TV, phone, tablet) at least an hour before bed – 5 points
✅ I sometimes scroll or watch TV but try to limit it – 3 points
✅ I binge-watch shows or scroll TikTok until I fall asleep – 0 points

3. Your Nighttime Wind-Down Routine

✅ I follow a relaxing routine like reading, stretching, or sipping herbal tea – 5 points
✅ I do some light unwinding but not consistently – 3 points
✅ I don’t really have a nighttime routine – 0 points

4. Your Sleepwear & Bedding

✅ I wear soft, breathable pyjamas and have a comfy sleep setup – 5 points
✅ My sleepwear and bedding are okay, but not the best – 3 points
✅ I often feel too hot, cold, or uncomfortable in bed – 0 points

5. Your Caffeine & Sugar Intake

✅ I avoid caffeine and sugar at least 6 hours before bed – 5 points
✅ I sometimes have a coffee or dessert late but not every night – 3 points
✅ I often drink coffee, tea, or eat sweets in the evening – 0 points

6. Your Sleep Environment

✅ My room is cool, dark, and quiet (or I use white noise/eye masks) – 5 points
✅ My sleep space is okay, but I could make it cozier – 3 points
✅ My room is bright, noisy, or uncomfortable – 0 points

7. Your Nighttime Wake-Ups

✅ I usually sleep through the night – 5 points
✅ I wake up once or twice but fall back asleep quickly – 3 points
✅ I wake up frequently and struggle to get back to sleep – 0 points

Your Sleep Score Results

🌙 30-35 points – Sleep Superstar!
Your bedtime routine is setting you up for deep, restful sleep! Keep up the great habits and enjoy those sweet dreams.

😴 15-29 points – Room for Improvement
Your routine is helping you, but there’s still room to tweak a few habits. Try limiting screen time or upgrading your sleepwear for even better rest.

🚨 0-14 points – Sleep Struggler
Uh-oh! Your bedtime routine might be making sleep harder than it needs to be. Start by making small changes, like setting a consistent bedtime or swapping late-night screen time for a relaxing wind-down activity.

No matter your score, improving sleep is always possible with the right habits! A great first step? Comfy, breathable pyjamas that help you sleep soundly. Explore our latest sleepwear collection and upgrade your bedtime routine today!

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