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Pittsburgh Sleep Quality Index examines how you slept during the past month by combining night experiences and daytime effects into one picture.
The index covers perceived sleep quality, how long you take to fall asleep, how much time you actually sleep, and how often sleep is disrupted or medicated.
Answering with your usual bed time, realistic minutes to drift off, wake time, and honest reports of disturbances creates a record that highlights patterns worth attention.
Use the tool as a guide rather than a diagnosis and involve a qualified sleep professional if the results point to safety issues or persistent problems.
PSQI aggregates seven components covering subjective sleep quality, sleep latency, sleep duration, habitual sleep efficiency, sleep disturbances, medication use, and daytime dysfunction.
Bed time, wake time, minutes to fall asleep, and estimated hours of actual sleep capture the nightly schedule so the tool can measure both the sleep window and the real rest achieved.
Nine disturbance prompts log how often you wake up, visit the bathroom, struggle with breathing, cough, feel too cold or too hot, experience bad dreams, feel pain, or report another reason, and each answer contributes a zero to three score.
Response choices span not during the past month, less than once a week, once or twice a week, and three or more times a week, and mapped integers combine with time based inputs to produce the component scores defined in the original PSQI scoring key.
Sleep efficiency is calculated as actual sleep time divided by time in bed, so tighter schedules that keep efficiency above eighty five percent limit the penalty while lower percentages elevate the component.
The global PSQI score is the sum of the seven component values and ranges from zero to twenty one, and this implementation interprets totals of zero to five as good, six to ten as moderate difficulty, eleven to fifteen as poor, and sixteen to twenty one as very poor sleep quality.
Results present a radar chart of component scores, surface the top three disturbance drivers, and supply copy, CSV, and DOCX exports so you can document the assessment.
| Symbol | Meaning | Unit/Datatype | Source |
|---|---|---|---|
| Global sleep quality score | integer 0 to 21 | derived | |
| Component i (1 to 7) | integer 0 to 3 | derived | |
| Sleep efficiency | percent | derived | |
| Actual sleep duration | hours (decimal) | input | |
| Time in bed | hours (decimal) | derived | |
| Sleep latency | minutes | input | |
| Disturbance frequency score | integer 0 to 3 | input |
Worked example: Bed time 23:00, wake time 06:30, sleep hours 5.5, latency 45 minutes, disturbance answers mostly once or twice a week, sleep quality rated fairly bad, medication once a week, daytime items at somewhat of a problem.
Component vector [2,2,2,2,2,1,2] sums to PSQI = 13, which falls in the poor range and signals widespread sleep difficulty.
| Global score | Band | Implication |
|---|---|---|
| 0 to 5 | Good | Sleep quality appears satisfactory across all components. |
| 6 to 10 | Moderate | Emerging issues merit tracking and lifestyle adjustments. |
| 11 to 15 | Poor | Multiple domains show clear difficulty; consider targeted intervention. |
| 16 to 21 | Very poor | Severe sleep problems; clinical review is strongly advised. |
Sleep efficiency uses a decimal point separator, rounds to one decimal place, and applies round half up. Global totals and component values are integers; no logarithms are used.
Enter times in 24-hour HH:MM format with leading zero when needed, provide latency in whole minutes, and supply sleep duration as decimal hours using a period for the decimal separator. Each disturbance question accepts exactly one frequency choice.
All calculations run in the browser. Answers never leave the device unless you copy or download them.
Exports use built-in helpers to generate CSV or DOCX files locally, so you stay in control of storage and sharing.
Use these steps to collect inputs and interpret the result.
Example: If the radar shows high scores for sleep latency and efficiency, the summary suggests tightening bedtime routines and adjusting time in bed before retesting.
You finish with a documented snapshot of recent sleep quality and focused next steps.
No. Inputs stay in local memory, and exports write directly to your device without remote servers.
Scores follow the standard PSQI scoring rubric, convert raw frequencies to component values, and sum them without approximation beyond the efficiency rounding noted above.
Use 24-hour HH:MM for times, enter latency in whole minutes, and supply actual sleep as decimal hours with a period as the separator; frequency questions accept one choice per row.
Yes. Once the page loads, you can complete the form, review charts, and create exports without network access.
Totals of zero to five align with good sleep. Six to ten shows emerging difficulty. Eleven to fifteen is classified as poor, and sixteen to twenty one indicates very poor sleep that usually warrants clinical support.
The tool runs without fees. If you plan to distribute the instrument professionally, review any licensing guidance from the original PSQI authors.
Many users repeat the assessment every few weeks or after a targeted intervention to see whether component scores improve, while keeping the reference month consistent.