Tools

Pittsburgh Sleep Quality Index Online Calculator

The Pittsburgh Sleep Quality Index (PSQI) is arguably the most popular index to measure sleep quality, often used in studies on insomnia and related conditions.

You can find PDFs online, but I wasn't able to find a good online calculator version where you can just enter your answers and it calculates the results for you. So I made one.

Answer all the questions below and then click the bright orange "calculate" button at the bottom, and your results will pop up right underneath. You will need JavaScript enables (so any adblockers might make it not work).

Original source: The Pittsburgh Sleep Quality Index: A New Instrument for Psychiatric Practice and Research


1. During the past month, how many hours do you usually spend in bed at night?
2. During the past month, how long (in minutes) has it usually taken you to fall asleep each night?
3. During the past month, how many hours of actual sleep did you get at night? (This may be different than the number of hours you spent in bed.)
4a. During the past month, how often have you had trouble sleeping because you cannot get to sleep within 30 minutes?
Not during the past month
Less than once a week
Once or twice a week
Three or more times a week
4b. During the past month, how often have you had trouble sleeping because you wake up in the middle of the night or early morning?
Not during the past month
Less than once a week
Once or twice a week
Three or more times a week
4c. During the past month, how often have you had trouble sleeping because you have to get up to use the bathroom?
Not during the past month
Less than once a week
Once or twice a week
Three or more times a week
4d. During the past month, how often have you had trouble sleeping because you cannot breathe comfortably?
Not during the past month
Less than once a week
Once or twice a week
Three or more times a week
4e. During the past month, how often have you had trouble sleeping because you cough or snore loudly?
Not during the past month
Less than once a week
Once or twice a week
Three or more times a week
4f. During the past month, how often have you had trouble sleeping because you feel too cold?
Not during the past month
Less than once a week
Once or twice a week
Three or more times a week
4g. During the past month, how often have you had trouble sleeping because you feel too hot?
Not during the past month
Less than once a week
Once or twice a week
Three or more times a week
4h. During the past month, how often have you had trouble sleeping because you have bad dreams?
Not during the past month
Less than once a week
Once or twice a week
Three or more times a week
4i. During the past month, how often have you had trouble sleeping because you have pain?
Not during the past month
Less than once a week
Once or twice a week
Three or more times a week
5. During the past month, how often have you taken medicine to help you sleep (prescribed or "over the counter")?
Not during the past month
Less than once a week
Once or twice a week
Three or more times a week
6. During the past month, how often have you had trouble staying awake while driving, eating meals, or engaging in social activity?
Not during the past month
Less than once a week
Once or twice a week
Three or more times a week
7. During the past month, how much of a problem has it been for you to keep up enough enthusiasm to get things done?
No problem at all
Only a very slight problem
Somewhat of a problem
A very big problem
8. During the past month, how would you rate your sleep quality overall?
Very good
Fairly good
Fairly bad
Very bad
9. Do you have a bed partner or room mate?
No bed partner or room mate
Partner/room mate in other room
Partner in same room but not same bed
Partner in same bed
Calculate Score

PSQI Assessment Results Intrepretation

If you're not a doctor, and just taking the PSQI test to get a sense of if you should see a doctor, you need to know how to intrepret the results.

To start with, the global PSQI score is out of 21, and the higher your score is, the worse your sleep is. Each component section is out of 3, and the scores are simply added together to get your global PSQI score.

More specifically:

  • A score of 5 or under are "good" sleepers.
  • A score above 5 indicates "severe difficulties" in at least 2 areas. That's the typical screening cut-off for insomnia.

That's about all the specific information there is in the original study. But it's safe to say that if your score is 5 or above, especially if it's much greater, your sleep difficulties are likely having significant negative side effects on your health. Seeing a doctor is a good idea.

Just for a reference, I'll share my personal scores. I filled out the questionnaire with what I think I would have answered back when I had terrible sleep issues. I scored a 12.

Now, I sleep really well, and scored just a 3.