Sleep Hygiene Needs Attention
Most of the habits around your sleep are still out of step with what actually helps you rest well: maybe caffeine late in the day, screens running in bed, bedtimes that swing a lot from one day to the next, or long naps that steal sleep from the night. That's not a lack of willpower, sleep habits get built gradually, one at a time. Three concrete changes to start with: fix your wake-up time even on weekends, cut caffeine after five in the afternoon, and keep screens out of the bedroom in the half hour before sleep. Small adjustments like these tend to show an effect within a few weeks.
Sleep Hygiene Under Construction
You already have a few helpful habits in place, but others still get in the way of sleep on a regular basis: maybe your bedtime swings too much between weekdays and weekends, or your phone still makes it into bed before you turn off the light. The room helps some nights and works against you on others. It's worth picking one specific weak spot and working on just that for a few weeks: build a fixed wind-down routine before bed, stop checking the time when you wake up at night, and keep the room dark even on days when staying up later feels tempting.
Reasonable Sleep Hygiene
Your sleep routine has a solid base: you probably keep a fairly stable schedule and avoid the most obvious mistakes, but a few specific habits are still dragging sleep quality down, maybe a heavy meal late at night, intense exercise close to bedtime, or a glass of wine as a sleep "aid". These habits have a real effect even when the rest of your routine is going well. Try fixing them one at a time: eat an earlier, lighter dinner, move hard workouts to another time of day, and swap alcohol before bed for a caffeine-free drink.
Good Sleep Hygiene
Your sleep habits work in your favor most of the time: a reasonably consistent schedule, a bed kept for sleeping, a well-tended bedroom. The slip-ups that remain are occasional, not a pattern, a late coffee on a stressful day, a screen left on a bit longer on an odd night. To lock in this level, protect those same habits on the days that fall outside your routine: keep your wake-up time while traveling, skip caffeine after lunch on longer days, and keep your phone out of bed even on atypical nights, which is exactly when sleep hygiene tends to slip first.
Excellent Sleep Hygiene
Your sleep habits line up with practically every major guideline: a stable schedule, a bed kept for sleeping, a dark and quiet room, caffeine cut off in time, and a wind-down routine before bed. This set of habits creates the right conditions for sleep, even though it can't guarantee a perfect night on its own, since stress and health also play a role. To hold this pattern through busier stretches, protect the wind-down routine even on packed days, keep the room dark even while traveling, and resist the urge to "make up" for a bad night with extra caffeine the next day.