😴 Sleep Quality Assessor

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Free online sleep quality assessment tool based on the Pittsburgh Sleep Quality Index (PSQI). Evaluate your sleep across 7 dimensions — sleep latency, duration, disturbances, and more. Get a 0-21 composite score. 100% client-side. | No registration · Data never leaves your device

Zero Dependency·Works Offline
Updated: 2026-07-27

Answer the following questions based on your sleep over the past month (based on PSQI).

FAQ

What is the PSQI sleep quality index?

The Pittsburgh Sleep Quality Index (PSQI) is a globally recognized sleep assessment using 7 dimensions. Total score 0-21; ≤5 is good, >5 suggests improvement needed.

How to improve sleep quality?

Maintain regular schedule, avoid screens 1h before bed, keep bedroom cool and dark, avoid caffeine/alcohol, exercise moderately. Consult a doctor for chronic insomnia.

How much sleep do adults need?

Most adults need 7-9 hours. Individual variation is large — the key is waking up refreshed. Consistently <6h or >10h may increase health risks.

How to Use Sleep Quality Assessor

  1. Answer Questions
    Answer 7 dimension questions based on your sleep over the past month.
  2. View Score
    The system calculates your PSQI total score and sleep quality assessment.

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Sleep Quality Assessor | No registration · Data never leaves your device

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