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Assess your sleep quality with a simplified PSQI-based questionnaire
Average time from lights out to falling asleep
Total time from getting into bed to getting out
Estimated actual sleep time, excluding time awake in bed
Sleep efficiency = (Actual sleep time / Time in bed) × 100. Higher efficiency indicates better sleep quality.
Only use your bed for sleep. If you can't fall asleep after 20 minutes, get up and do a calm activity until you feel sleepy.
Your sleep quality is excellent. Maintain your current sleep habits and continue prioritizing consistent sleep schedules for optimal health.
This calculator uses a simplified version of the Pittsburgh Sleep Quality Index (PSQI), a widely-used clinical tool for assessing sleep quality. The PSQI measures seven components of sleep over a one-month period.
Components evaluated:
Score interpretation: Scores range from 0-21, with higher scores indicating worse sleep quality. A score above 5 suggests sleep difficulties, while scores above 10 indicate significant sleep problems that warrant professional evaluation.
Limitations: This is a screening tool, not a diagnostic test. For persistent sleep problems, consult a healthcare provider or sleep specialist who can conduct a comprehensive evaluation.
This simplified PSQI provides a general indication of sleep quality. For clinical diagnosis, consult a sleep specialist who can use the full PSQI and other diagnostic tools.
Scores above 10 indicate significant sleep issues. Start by improving sleep hygiene and maintaining consistent schedules. If problems persist for more than a few weeks, consult a healthcare provider.
Reassess monthly or when you notice changes in your sleep patterns. Track trends over time to identify improvements or issues that need attention.
Yes. Stress, anxiety, and life changes significantly impact sleep quality. Address stressors through relaxation techniques, exercise, or professional support.
85% or higher is considered good. If your efficiency is consistently below 75%, you may benefit from sleep restriction therapy or cognitive behavioral therapy for insomnia (CBT-I).
Sleep patterns change with age. Older adults may have more awakenings but can still achieve good sleep quality with proper habits. Adjust expectations based on age-appropriate norms.
Some improvements (like consistent schedules) show effects within days, while others (like reducing sleep medication) may take weeks. Be patient and consistent with sleep hygiene practices.
Everyone has occasional poor sleep. This assessment reflects your typical sleep over recent weeks. If poor sleep persists for more than 3 weeks, it warrants attention.