Sleep Quality Score Calculator
Full Sleep Assessment
Comprehensive sleep quality evaluation based on PSQI components
Sleep Efficiency
Quick sleep efficiency percentage calculation
Formula
Total Score = Duration + Latency + Efficiency + Disturbance + Subjective Quality + Daytime Dysfunction (each 0-3) | Efficiency = (Sleep Time / Time in Bed) x 100
Frequently Asked Questions
What is a good sleep quality score?
On the PSQI-style scale, a lower score is better. A total score of 0-2 is excellent, 3-5 is good, 6-9 is fair, and above 9 indicates poor sleep quality. A score above 5 is considered clinically significant.
What is sleep efficiency?
Sleep efficiency is the percentage of time in bed actually spent sleeping. Above 85-90% is considered good. If your efficiency is low, you may be spending too much awake time in bed, which can worsen insomnia.
How can I improve my sleep quality score?
Maintain consistent sleep/wake times, limit screen exposure before bed, keep your room cool (65-68F), avoid caffeine 6+ hours before bed, and exercise regularly but not too close to bedtime.
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