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🌙 Sleep
How good is your sleep quality?
Rate your sleep across 7 clinical dimensions.
Rate each over the past month: 1 (excellent) to 5 (very poor).
1How would you rate your overall sleep quality?
2How long does it take you to fall asleep (sleep latency)?
3How often do you wake up during the night?
4What percentage of time in bed are you actually asleep (sleep efficiency)?
5How rested do you feel when you wake up?
6How much does poor sleep affect your daytime energy?
7How often do you use sleep aids (medication, alcohol, melatonin)?
8How often do you experience sleep disturbances (nightmares, snoring, restless legs)?
9How consistent is your sleep-wake schedule?
10How well-optimized is your sleep environment (dark, cool, quiet)?
The Pittsburgh Sleep Quality Index
This quiz adapts the PSQI (Buysse et al. 1989), measuring 7 sleep dimensions. Used in 10,000+ clinical studies worldwide.
Score interpretation (lower = better sleep)
- 10-18: Excellent sleep quality — you're in the top tier
- 19-28: Average — room for improvement but generally adequate
- 29-38: Poor sleep — affecting your health and performance
- 39-50: Very poor — significant sleep problems requiring attention
Sleep science facts
- Optimal sleep: 7-9 hours for adults (National Sleep Foundation)
- 35% of Americans get less than 7 hours (CDC 2020)
- Sleep efficiency above 85% is considered healthy — below 75% is clinically poor
- One week of 6 hours/night impairs cognition as much as 2 nights of total sleep deprivation
- The ideal bedroom temperature is 65-68°F (18-20°C)
Sources: Buysse et al. (1989, PSQI), National Sleep Foundation (2015), Walker (2017, Why We Sleep), CDC Sleep Statistics.