Sleep Quality Index

What it measures

How well you have been sleeping over the past month. Inspired by the Pittsburgh Sleep Quality Index, this short index combines how quickly you fall asleep, how often you wake, how refreshed you feel, daytime effects, snoring, schedule regularity and pre-bed screen use into a single 0–24 picture of your sleep quality.

How it works

You rate eight statements about your sleep over the past month from ‘never’ (0) to ‘almost always’ (3), where higher always means more disturbed sleep. The totals map to four bands: 0–5 good, 6–10 fair, 11–16 poor and 17–24 very poor, each paired with sleep-hygiene guidance.

Tips for an accurate result

• 1Fix your wake time first — A consistent wake time, even after a poor night, is the single strongest anchor for your body clock.
• 2Build a wind-down — Dim lights and stop screens 30–60 minutes before bed; bright evening light delays the sleep signal melatonin.
• 3Mind caffeine and alcohol — Keep caffeine to the morning and limit alcohol near bedtime — it fragments sleep even when it helps you drop off.
• 4Keep a sleep diary — A one-week diary reveals patterns a single questionnaire can’t and is invaluable if you see a clinician.