😴 Sleep & Recovery

Sleep Quality Score

How well are you really sleeping? This PSQI-inspired assessment measures five dimensions of sleep health — from how quickly you fall asleep to how rested you feel during the day — and gives you a scored, actionable picture.

Rate your typical sleep over the past month

Think about your usual pattern, not just last night.

Sleep Onset & Duration

Time asleep — not time in bed.

Sleep Continuity
Wake up during the night or too early and can't get back to sleep
Feel too hot, cold, or physically restless and uncomfortable in bed
Experience vivid or disturbing dreams, or a racing mind at bedtime
Need to use the bathroom during the night
Quality & Sleep Aids

Includes supplements (melatonin, magnesium), prescription medication, alcohol, or cannabis used specifically to sleep.

Daytime Function
Feel tired, sluggish, or low-energy during the day
Difficulty staying awake during activities requiring attention (driving, meetings, reading)
Lack of motivation or enthusiasm that you attribute to poor sleep
Your Sleep Quality Score
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Score by sleep domain

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How to improve your sleep quality:

    📊
    Pair with the Sleep Debt Calculator
    Sleep quality and sleep quantity are different problems. You may be sleeping enough hours but waking unrefreshed — or be in sleep debt despite good-quality nights. Use both together for the full picture.
    Check your sleep debt →

    About the Pittsburgh Sleep Quality Index (PSQI)

    The PSQI is a validated clinical questionnaire developed at the University of Pittsburgh and used in sleep research worldwide. It measures seven components of sleep health: subjective quality, latency, duration, efficiency, disturbances, medication use, and daytime dysfunction. A total PSQI score above 5 indicates clinically poor sleep.

    This calculator is inspired by the PSQI and covers the same clinical domains, adapted for a self-assessment format. Your score provides a meaningful health signal — not a clinical diagnosis.

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    NOTE: This assessment is for informational purposes and is not a substitute for a clinical sleep study or physician evaluation. If you have concerns about sleep apnoea, insomnia disorder, or a sleep condition, please see a qualified healthcare provider.