Sleep Score Calculator (Based on the PSQI)
A 7-item self-assessment simplified from the Pittsburgh Sleep Quality Index. Answer based on your sleep over the past month. The result is for reference only, not a diagnosis.
Q1
Over the past month, how would you rate your overall sleep quality?
Q2
On average, how long does it take you to fall asleep?
Q3
On average, how many hours of actual sleep do you get per night?
Q4
Share of your time in bed actually spent asleep (sleep efficiency = hours asleep ÷ hours in bed × 100)
Q5
How often your sleep is interrupted (waking in the night, bathroom trips, pauses in snoring, etc.)
Q6
How often you take sleeping pills or sleep aids (including melatonin)
Q7
Daytime sleepiness or trouble concentrating that affects your daily activities
0/7 questions answered. Please answer all of them.
📌 About this tool
- Reference: a self-assessment tool simplified from the Pittsburgh Sleep Quality Index (PSQI, Buysse et al. 1989)
- A total score above 5 = possible clinically significant sleep problem (the standard PSQI cutoff)
- This result is not a diagnosis and does not replace a medical evaluation
- If sleep problems last 3 weeks or longer, see a primary care doctor or a sleep center
- If you also snore or stop breathing in your sleep, get tested for sleep apnea (OSA) first; left untreated, it raises the risk of cognitive impairment and cardiovascular disease
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