Sleep Quality Assessment - Free PSQI Sleep Test | FreeWWW

Sleep Quality Assessment

Evaluate your sleep using the scientifically-validated Pittsburgh Sleep Quality Index, track your patterns, and get personalized recommendations for better rest.

Pittsburgh Sleep Quality Index (PSQI)

About this assessment: The PSQI is a validated questionnaire that measures your sleep quality over the past month. It takes about 5-10 minutes to complete and evaluates 7 key components of sleep health.
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Question 1

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

Enter the time you typically get into bed to sleep

Question 2

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

Enter the average time it takes you to fall asleep after getting into bed

Question 3

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

Enter the time you typically get out of bed in the morning

Question 4

During the past month, how many hours of actual sleep did you get at night? (This may be different from the number of hours you spent in bed)

Enter only the time you were actually asleep, not time spent awake in bed

Questions 5a

During the past month, how often have you had trouble sleeping because you cannot get to sleep within 30 minutes?

Question 5b

During the past month, how often have you had trouble sleeping because you wake up in the middle of the night or early morning?

Question 5c

During the past month, how often have you had trouble sleeping because you have to get up to use the bathroom?

Question 5d

During the past month, how often have you had trouble sleeping because you cannot breathe comfortably?

Question 5e

During the past month, how often have you had trouble sleeping because you cough or snore loudly?

Question 5f

During the past month, how often have you had trouble sleeping because you feel too cold?

Question 5g

During the past month, how often have you had trouble sleeping because you feel too hot?

Question 5h

During the past month, how often have you had trouble sleeping because you have bad dreams?

Question 5i

During the past month, how often have you had trouble sleeping because you have pain?

Question 5j

During the past month, how often have you had trouble sleeping because of other reason(s)?

Question 6

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

Question 7

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

Question 8

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

Question 9

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

Lifestyle Factors (Optional)

Help us provide more personalized recommendations by answering these optional questions about your lifestyle:

Sleep Diary

Track your daily sleep patterns to identify trends and improvements over time. Log your sleep each morning for the best results.

Sleep Trends

Recent Entries

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Start logging your sleep to track patterns over time.

Assessment History

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Complete your first sleep quality assessment to start tracking your progress.

Understanding Your Sleep

About the PSQI: The Pittsburgh Sleep Quality Index is a validated instrument used worldwide to measure sleep quality. A global score greater than 5 indicates poor sleep quality. The assessment evaluates seven components, each scored 0-3, for a maximum total of 21.

The Seven Components

Subjective Sleep Quality

Your personal perception of how well you sleep, based on your overall rating of sleep quality over the past month.

Sleep Latency

How long it takes you to fall asleep. Ideally 15-20 minutes. Taking longer than 30 minutes regularly may indicate sleep onset difficulties.

Sleep Duration

Total hours of actual sleep per night. Most adults need 7-9 hours. Less than 6 or more than 9 hours may impact health.

Sleep Efficiency

Percentage of time in bed actually spent sleeping. Above 85% is considered good. Lower efficiency may indicate insomnia.

Sleep Disturbances

Frequency of nighttime awakenings and other disruptions including bathroom trips, breathing issues, pain, noise, or temperature.

Sleep Medication

Use of prescription or over-the-counter sleep aids. Regular use may indicate underlying sleep issues that should be addressed.

Daytime Dysfunction

Problems staying awake and maintaining enthusiasm during the day. Excessive daytime sleepiness can impact work, relationships, and safety.

Sleep Hygiene Tips

Consistent Schedule

Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

Limit Screen Time

Avoid screens for at least 1 hour before bed. Blue light suppresses melatonin production and delays sleep onset.

Watch Caffeine

Avoid caffeine after 2 PM. Caffeine has a half-life of 5-6 hours, meaning it stays in your system for a long time.

Create a Sleep Sanctuary

Keep your bedroom dark, quiet, and cool (65-68°F / 18-20°C). Use blackout curtains and consider white noise if needed.

Wind-Down Routine

Create a relaxing pre-sleep routine: read, take a warm bath, practice meditation, or do gentle stretching for 30-60 minutes before bed.

Exercise Regularly

Regular physical activity improves sleep quality, but avoid vigorous exercise within 3-4 hours of bedtime.

When to Seek Help

Consider consulting a healthcare provider if:
  • Your PSQI score is consistently above 10
  • You regularly take more than 30 minutes to fall asleep
  • You snore loudly or stop breathing during sleep
  • You experience excessive daytime sleepiness affecting daily life
  • Sleep problems persist for more than a month despite lifestyle changes
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