Start Your Assessment

Complete the questionnaire below to receive your personalized sleep quality score

Sleep Quality Assessment Tool

Based on the Pittsburgh Sleep Quality Index (PSQI)

1. During the past month, what time have you usually gone to bed at night?

2. During the past month, how long (in minutes) has it usually taken you to fall asleep each night?

3. During the past month, what time have you usually gotten up in the morning?

4. During the past month, how many hours of actual sleep did you get at night?

6. During the past month, how often have you taken medicine to help you sleep (prescribed or "over the counter")?

Not during the past month

Less than once a week

Once or twice a week

Three or more times a week

7. During the past month, how often have you had trouble staying awake while driving, eating meals, or engaging in social activity?

Not during the past month

Less than once a week

Once or twice a week

Three or more times a week

8. During the past month, how much of a problem has it been for you to keep up enough enthusiasm to get things done?

No problem at all

Only a very slight problem

Somewhat of a problem

A very big problem

9. During the past month, how would you rate your sleep quality overall?

Very good

Fairly good

Fairly bad

Very bad

Understanding the Science of Sleep

The biological and psychological factors that influence your sleep quality

Sleep Cycles

Sleep consists of multiple 90-minute cycles, each containing different stages: light sleep, deep sleep, and REM sleep. Understanding these cycles helps optimize your sleep schedule for better rest.

Light Sleep: Initial relaxation phase
Deep Sleep: Physical restoration and recovery
REM Sleep: Mental restoration and memory consolidation

Circadian Rhythm

Your body's internal clock regulates sleep-wake cycles through hormones like melatonin. Maintaining a consistent schedule helps optimize this natural rhythm for better sleep quality.

Natural light exposure helps regulate your body clock
Evening routine signals your body to prepare for sleep
Consistent wake times strengthen circadian rhythm

Common Sleep Issues

Understanding and addressing common sleep problems

Primary Sleep Disorders

Insomnia:
Difficulty falling asleep or staying asleep
Sleep Apnea:
Breathing interruptions during sleep
Restless Leg Syndrome:
Uncomfortable sensations causing leg movement

Lifestyle-Related Issues

Digital Device Use:
Blue light exposure affecting sleep patterns
Irregular Schedule:
Inconsistent sleep-wake times disrupting natural rhythm
Stress and Anxiety:
Mental health factors affecting sleep quality

Related Resources

Explore our other tools and articles about sleep and wellness

Additional Tools

Tips for Better Sleep

Implement these evidence-based strategies to improve your sleep quality

Daily Habits

Stick to a consistent sleep schedule
Avoid caffeine and large meals before bed
Regular exercise (but not too close to bedtime)

Sleep Environment

Keep your bedroom dark and cool
Practice relaxation techniques
Invest in a comfortable mattress and pillows

While our Sleep Quality Assessment Tool provides valuable insights, it's not a substitute for professional medical advice. If you're consistently experiencing poor sleep quality, we recommend consulting with a healthcare professional or a sleep specialist.

Sleep Quality Assessment

Instant Assessment

Expert Analysis

Track Progress

Start Your Assessment