Mental Health

Sleep Quality Score

Assess your sleep quality across 7 components: duration, latency, efficiency, disturbances, sleep medication use, daytime dysfunction, and overall quality. Based on Pittsburgh Sleep Quality Index concepts.

PSQI framework 7 sleep components PDF export
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Sleep Quality Assessment

Answer based on your sleep over the past month.

⭐C1 — Overall Sleep Quality
How would you rate your sleep quality overall?
⏱️C2 — Sleep Latency
How long does it usually take you to fall asleep?
In the past month, how often have you had trouble sleeping because you couldn't fall asleep within 30 minutes?
🕐C3 — Sleep Duration
How many hours of actual sleep do you get at night?
📊C4 — Sleep Efficiency
What percentage of your time in bed are you actually asleep?
😴C5 — Sleep Disturbances
How often have you had trouble sleeping due to waking in the night or early morning, needing to use the bathroom, pain or discomfort, bad dreams, or other reasons?
💊C6 — Sleep Medication
How often have you taken medication to help you sleep (prescribed or over-the-counter)?
☕C7 — Daytime Dysfunction
How often have you had trouble staying awake while driving, eating meals, or engaging in social activity?
How much of a problem has it been for you to keep up enough enthusiasm to get things done?
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Sleep Quality Result
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Component scores (0-3 each, higher = worse):

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Sleep quality and health

Poor sleep is more than tiredness. Chronic sleep deficiency is associated with increased risk of hypertension, type 2 diabetes, obesity, depression, and cardiovascular disease. Adults need 7-9 hours of sleep per night. Consistently getting less than 6 hours raises all-cause mortality risk by roughly 13%.

A PSQI global score above 5 identifies "poor sleepers" with a sensitivity of 89% and specificity of 86% for distinguishing poor sleepers from good sleepers in clinical populations.

Sleep hygiene principles

PrincipleRecommendation
ConsistencySame bedtime and wake time every day, including weekends
EnvironmentDark, cool (16-19°C), quiet room. Reserve bed for sleep and sex only.
LightAvoid bright/blue light 1-2 hours before bed. Morning daylight exposure helps circadian rhythm.
StimulantsAvoid caffeine after 2pm; alcohol disrupts sleep architecture even if it aids sleep onset
ActivityRegular exercise improves sleep quality, but avoid vigorous exercise within 2-3 hours of bedtime
Screen timeAvoid screens in bed; the association of bed with wakefulness worsens insomnia

Cognitive Behavioural Therapy for Insomnia (CBT-I)

CBT-I is the first-line treatment for chronic insomnia, recommended above sleep medication by NICE, AASM, and the American College of Physicians. It includes sleep restriction, stimulus control, sleep hygiene education, and cognitive restructuring. It produces durable improvements without dependence risk. Digital CBT-I programmes (e.g. Sleepio, Somryst) provide accessible structured therapy.

Related tools

Sleep problems are often comorbid with depression and anxiety. See PHQ-9 Depression Scale and GAD-7 Anxiety Scale. For stress management, see Perceived Stress Scale. For occupational burnout (associated with sleep disruption), see Burnout Index.

References

  • Buysse DJ, et al. "The Pittsburgh Sleep Quality Index: a new instrument for psychiatric practice and research." Psychiatry Res. 1989;28(2):193-213.
  • NICE Guideline NG215. Insomnia: acute and chronic insomnia in over 17s. NICE, 2022.
Note: This tool is based on PSQI concepts for educational and self-assessment purposes. For persistent sleep problems, speak with your GP or a sleep medicine specialist. Sleep disorders such as obstructive sleep apnoea require clinical evaluation and should not be managed on the basis of self-reported questionnaires alone.
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