Pittsburgh Sleep Quality Index (PSQI) — Sleep and Recovery Assessment
Multi-item questionnaire with categorical responses to assess sleep quality over the past month.
The Pittsburgh Sleep Quality Index (PSQI) is a validated, multi-item questionnaire designed to evaluate sleep quality and disturbances over the past month. This Sleep and Recovery assessment uses the PSQI framework to give you a clear, actionable score that reflects your overall sleep health, including sleep duration, latency, efficiency, disturbances, medication use, and daytime functioning. Whether you're tracking chronic insomnia, monitoring recovery from intensive training, or looking to improve daily performance, this PSQI-based quiz helps identify areas for improvement.
Complete each question based on your usual sleep patterns during the past month. The quiz is ideal for people interested in sleep quality, recovery science, and lifestyle optimization. After you finish, you will receive a global PSQI-style score, interpretation of results, and practical recommendations to improve sleep hygiene and recovery. Retake periodically to track progress and measure the impact of changes to sleep habits and recovery strategies.
Overall, how would you rate your sleep quality during the past month?
Choose the option that best matches your usual overall sleep quality over the last month.
How long does it usually take you to fall asleep (sleep latency) in the past month?
Estimate your typical time to fall asleep after going to bed.
How many hours of actual sleep do you get per night on average during the past month?
Estimate the total hours you actually sleep (not time in bed).
What is your usual sleep efficiency (percentage of time in bed spent asleep) during the past month?
Sleep efficiency = (total sleep time ÷ time spent in bed) × 100. Choose the bracket that best matches your typical efficiency.
How often have you experienced sleep disturbances (e.g., waking during the night, bathroom trips, coughing/snoring, temperature discomfort) in the past month?
Consider the typical frequency of disturbances that interrupt your sleep.
How often have you taken medicine (prescribed or over-the-counter) to help you sleep during the past month?
Include any sleep aids, prescription or OTC, taken to help you fall asleep or stay asleep.
How much have sleep problems affected your daytime functioning (e.g., sleepiness, trouble staying awake, reduced productivity) during the past month?
Rate the typical impact of sleep on daytime activities, concentration, and energy.
Frequently asked questions
The Pittsburgh Sleep Quality Index (PSQI) is a widely used, validated questionnaire that assesses sleep quality and disturbances over the past month. This Sleep and Recovery assessment adapts the PSQI framework into seven component questions to provide a global sleep quality score and actionable guidance.
The quiz produces a summed score from 0 to 21. Lower scores indicate better sleep quality. Typically, a score of 0–5 suggests good sleep, 6–10 indicates mild problems, and 11–21 points to moderate to severe sleep disturbances that may require further evaluation and intervention.
We recommend retaking the assessment every 4–6 weeks after implementing sleep hygiene changes or interventions. Regular tracking helps you measure progress in sleep quality and recovery over time.
No — this PSQI-style quiz is a screening and monitoring tool that assesses sleep quality and highlights potential problems. It is not a diagnostic instrument. If your score indicates moderate to severe disturbance or you have significant daytime impairment, consult a healthcare professional or sleep specialist for diagnostic evaluation.
Key steps include establishing a consistent sleep schedule, creating a dark, cool, and quiet sleep environment, reducing caffeine and alcohol intake before bed, limiting screen time in the hour before sleep, practicing relaxation techniques (e.g., breathing, meditation), and optimizing physical activity timing. If necessary, seek medical advice for persistent issues.
Yes. The Sleep and Recovery-focused PSQI-style assessment helps athletes and recovery-minded individuals monitor sleep quality, which is critical for performance, adaptation, and injury prevention. Use the score to guide recovery protocols and evaluate the effect of sleep-focused interventions.
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