Quick 19-question sleep quality check-in for the past month.

  • Answer for your usual sleep over the past month, not one unusually good or bad night.
  • The total keeps the official seven-component PSQI scoring.
  • Observer follow-up prompts only appear if a bed partner or roommate is relevant.
  • Responses stay in this browser unless you export or share the URL.
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Sleep quality component map

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Component detail
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Top disturbance drivers
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Observer annex
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Tags: Psychometrics, Sleep Hygiene
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Sleep quality is not just the number of hours between bedtime and morning. A person can spend enough time in bed and still have long sleep onset, repeated awakenings, poor sleep efficiency, medication use, daytime sleepiness, or bed-partner observations that point to a different concern. A month-level sleep questionnaire helps separate those parts instead of compressing them into one vague complaint.

The Pittsburgh Sleep Quality Index, usually shortened to PSQI, is a self-report measure for sleep quality and sleep disturbances over the past month. It turns sleep schedule answers, disturbance frequencies, daytime effects, and subjective sleep quality into seven component scores. Those components are then added into a 0 to 21 global score.

The one-month recall window matters because sleep varies from night to night. Travel, illness, stress, caregiving, shift changes, pain flares, caffeine, alcohol, or a short-term medication change can make a few nights unusual. The PSQI is better suited to recurring patterns and repeat comparisons than to judging a single bad night.

  • Duration asks how many hours were actually slept, not just how long the person was in bed.
  • Efficiency compares actual sleep time with the clock interval from bedtime to final wake time.
  • Latency combines minutes to fall asleep with the frequency of taking more than 30 minutes to fall asleep.
  • Disturbance and daytime items show whether the global score is driven by nights, days, or both.
PSQI scoring path Past-month sleep answers are recoded into seven 0 to 3 components, then summed into one global score. Self-rated month bedtime, wake time, sleep hours, symptoms Quality Latency Duration Efficiency Disturbance Medication Daytime Each component scores 0 to 3 Global 0 to 21 >5 review cue Observer notes stay separate Snoring, breathing pauses, leg movements, confusion, and other restlessness can guide follow-up without changing the score.

The global score gives a consistent summary, but the component pattern usually gives the more practical next clue. Two people can both score 8 while needing different follow-up: one may have long sleep latency, another may have low sleep efficiency, breathing-related disturbances, medication use, or daytime alertness problems.

Bed partner or roommate observations belong beside the PSQI score rather than inside it. Loud snoring, pauses between breaths, leg twitching, confusion during sleep, and unusual restlessness can point to issues the sleeper may not remember.

The PSQI is an informational sleep-quality assessment, not a diagnosis. A high score can support a focused sleep discussion, but it cannot identify insomnia, sleep apnea, medication effects, pain conditions, circadian rhythm problems, or shift-work strain by itself. Severe daytime sleepiness, sleepiness while driving, witnessed breathing pauses, or worsening symptoms should be handled with qualified follow-up rather than score interpretation alone.

How to Use This Tool:

Answer for your usual sleep during the past month. The assessment advances through the required schedule, disturbance, quality, medication, and daytime prompts before showing the score.

  1. Select Start Assessment, then enter usual bedtime, usual wake time, minutes to fall asleep, and actual sleep hours. Use actual sleep time, not only time spent in bed.
  2. Answer each nighttime disturbance item with the same frequency scale, from Not during the past month through Three or more times a week.
  3. If Other disturbance is above zero, add the short note. Without the note, that item is counted as 0 in the score.
  4. Rate overall sleep quality, sleep medication use, trouble staying awake, and difficulty keeping up enthusiasm using your month-level pattern.
  5. Use the bed partner or roommate prompts only when someone can reasonably observe your sleep. These answers create an Observer annex and do not change the Global score.
  6. If results do not appear, return to the unanswered required prompt. Time values must be valid clock times, latency must stay within the shown minute range, and actual sleep hours must stay within the shown hour range.
  7. Read Sleep quality snapshot, Component detail, Top disturbance drivers, and Sleep quality component map together before copying, downloading, or sharing the result.
The share link can reopen the current answer pattern. Treat copied rows, chart files, CSV files, document exports, screenshots, and shared links as sensitive health-related information.

Interpreting Results:

The main result is the Global score from 0 to 21. Lower scores indicate fewer reported sleep-quality difficulties. The original PSQI review cue is strictly greater than 5, so 5 remains at the boundary and 6 is the first score above that cue.

  • 0 to 5: Better sleep-quality range, although one component may still need attention.
  • 6 to 10: Elevated sleep-quality burden and above the original >5 cue.
  • 11 to 15: High burden across several parts of the sleep-quality profile.
  • 16 to 21: Broad burden across the PSQI scale and a strong reason to review the pattern carefully.

Use Priority domain, Top burden, and Component detail to see what is driving the total. A high sleep-efficiency component points to awake time inside the sleep window. A high disturbance component points to repeated disruptions such as bathroom trips, breathing discomfort, loud snoring, temperature, dreams, pain, or a named other disturbance.

Do not read the threshold as a diagnosis. Verify the highest component rows, check whether observer notes mention snoring or breathing pauses, and pay special attention to Staying awake when sleepiness could affect driving, meals, work, or social activity.

Technical Details:

The PSQI scoring model recodes past-month self-report answers into seven component scores. Each component ranges from 0 to 3, where 0 means less reported difficulty on that component and 3 means greater difficulty. The seven components cover subjective sleep quality, sleep latency, sleep duration, habitual sleep efficiency, sleep disturbances, sleep medication use, and daytime dysfunction.

Schedule math affects two components. Sleep duration uses the reported actual sleep hours. Habitual sleep efficiency compares actual sleep time with the clock interval from usual bedtime to final wake time, treating a bedtime later than the wake time as an overnight interval crossing midnight. The displayed efficiency is rounded to one decimal place and capped at 100%.

Formula Core

The global score is the sum of the seven 0 to 3 component scores, and sleep efficiency is the percentage of the reported sleep window spent asleep.

G = C1 + C2 + C3 + C4 + C5 + C6 + C7 E = actual sleep minutes time in bed minutes × 100

Here G is the global PSQI score, C1 through C7 are the component scores, and E is sleep efficiency. Component scores of 1, 2, 1, 2, 2, 0, and 1 produce a global score of 9 out of 21. Reporting 6.5 hours asleep inside an 8.5-hour sleep window gives about 76.5% efficiency, which falls in the 75% to <85% band.

Component Main answers Scoring construction
Subjective sleep quality Overall sleep-quality rating Single answer scored directly from 0 to 3.
Sleep latency Minutes to fall asleep and frequency of taking more than 30 minutes Minute score plus frequency score is recoded into a 0 to 3 component.
Sleep duration Actual sleep hours Actual sleep duration is recoded from 0 to 3.
Habitual sleep efficiency Bedtime, wake time, and actual sleep hours Actual sleep minutes divided by time in bed minutes, then recoded from 0 to 3.
Sleep disturbances Night disturbance frequency items Disturbance scores are summed, then recoded from 0 to 3.
Sleep medication use Frequency of taking medicine to sleep Single answer scored directly from 0 to 3.
Daytime dysfunction Trouble staying awake and difficulty keeping up enthusiasm Two daytime answers are summed, then recoded from 0 to 3.
Measure 0 points 1 point 2 points 3 points
Sleep duration 7 h or more 6 to <7 h 5 to <6 h <5 h
Sleep efficiency 85% or more 75% to <85% 65% to <75% <65%
Sleep latency minute score 0 to 15 min >15 to 30 min >30 to 60 min >60 min
Latency combined score 0 1 to 2 3 to 4 5 to 6
Disturbance subtotal 0 1 to 9 10 to 18 19 or more
Daytime subtotal 0 1 to 2 3 to 4 5 or more

The other-disturbance item has one extra rule: if a frequency is selected but the short note is blank, that item is counted as 0. This preserves the distinction between a named additional disturbance and an unqualified extra score.

Global score Displayed level Boundary note
0 to 5 Better sleep-quality range At or below the original >5 review cue.
6 to 10 Elevated sleep-quality burden Above the original >5 cue.
11 to 15 High sleep-quality burden Several components are usually contributing.
16 to 21 Broad sleep-quality burden Difficulty is spread widely across the scale.

Limitations and Privacy Notes:

The PSQI summarizes self-reported sleep quality over one month. It can organize a sleep discussion, but it cannot replace clinical history, sleep diaries, medication review, polysomnography, or home sleep apnea testing when those are needed.

  • The score depends on recall accuracy and consistent use of the past-month time frame.
  • Observer notes can flag possible breathing, movement, or sleep-behavior concerns, but they do not prove a sleep disorder.
  • Routine scoring runs in the browser. Shared links, copied text, screenshots, chart downloads, CSV files, and document exports can reveal sleep and health information.
  • A repeated score is most comparable when the same person answers with the same recall window and the same interpretation of usual bedtime, wake time, and actual sleep hours.

Worked Examples:

Long sleep onset drives an elevated result

A person reports a usual bedtime of 23:00, wake time of 06:30, 6.5 hours of actual sleep, 45 minutes to fall asleep, and taking more than 30 minutes to fall asleep once or twice a week. If the Global score is 7, the result is above the >5 cue and Component detail will usually make sleep latency a major driver.

A boundary total still needs component review

A Global score of 5 is in the Better sleep-quality range because the original cue is greater than 5, not 5 or more. If Subjective sleep quality is 3/3, that component still deserves attention even though the total has not crossed the cue.

Unexpected efficiency points to the schedule math

Someone who enters 22:30 as bedtime, 07:00 as wake time, and 5.5 hours of actual sleep has a long sleep window with substantial awake time in bed. The Efficiency badge and Habitual sleep efficiency row help explain why the score can rise even when the bedtime and wake time look reasonable.

A missing other-disturbance note changes the total

If Other disturbance is marked as once or twice a week but the note is blank, the item is scored as 0 and the result may understate the disturbance subtotal. Adding a concise note before saving or sharing gives Top disturbance drivers a cleaner basis for comparison.

FAQ:

Does a PSQI score above 5 diagnose insomnia?

No. A score above 5 is a sleep-quality review cue. Diagnosis depends on symptoms, duration, daytime impact, medical history, medication context, and other possible sleep conditions.

Why can my global score look moderate when one component is high?

The Global score adds seven components. A single 3/3 component can be partly offset by low scores elsewhere, so Component detail is important before deciding what to review first.

Why did the other-disturbance answer count as 0?

When Other disturbance is above zero, the short note also needs to be present. Without the note, that item is counted as 0 and progress can still continue.

Do observer answers affect the PSQI total?

No. Loud snoring, breathing pauses, leg movements, confusion, and other restlessness appear in the Observer annex for follow-up context, but they do not change the 0 to 21 score.

Can I compare this result with an older PSQI score?

Yes, when both scores use complete PSQI answers and the same past-month recall period. Compare the Global score and the component mix, not just the total.

Where do my answers go?

Scoring runs in the browser. A copied result link, copied rows, chart files, CSV files, document exports, or screenshots can still carry your answers or score.

Glossary:

PSQI
The Pittsburgh Sleep Quality Index, a self-report measure of sleep quality and sleep disturbances over the past month.
Global score
The 0 to 21 sum of the seven PSQI component scores.
Component score
One of the seven 0 to 3 scored parts that feed the PSQI global score.
Sleep latency
The reported time it usually takes to fall asleep, combined with the frequency of taking more than 30 minutes to fall asleep.
Habitual sleep efficiency
The percentage of time in bed that is reported as actual sleep time.
Observer annex
Bed partner or roommate observations that add follow-up context without changing the PSQI global score.

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