Sleep Quality Index Score (SQIS).
Calculate your Pittsburgh Sleep Quality Index (PSQI) on a scale of 0 to 21. Score <5 is good, 5-10 is poor, >10 indicates severe disturbances. Get three personalized tips.
Sleep Parameters
Personalized recommendations
- Continua così! Mantieni un orario regolare di sonno e un ambiente fresco e buio.
Come utilizzare Score Qualità del Sonno (PSQI)
Insert sleep parameters
Indicate sleep hours per night, minutes to fall asleep, perceived quality (1-5), and number of nighttime awakenings.
Report misuse of narcotics
Check the box if you regularly use sleeping pills or sedatives: this data affects your final score.
Read your PSQI score
Score (0-21) and relative category (good sleep, poor sleep, severe disturbances) update in real-time as you modify values.
Apply personalized advice
Based on the values you entered, you will get up to 3 practical suggestions to improve sleep quality.
Suggerimenti
- Fill in your score in the morning, immediately after waking up, to remember with greater accuracy the parameters of the night.
- Repeat the calculation for several consecutive nights to identify a pattern, rather than relying on a single measurement.
- If your score remains consistently above 10, consider sharing the results with your doctor as a starting point for discussion.
Domande frequenti
What is the PSQI score calculated by this tool?
It's a sum of 5 sub-points (perceived quality, sleep latency, nighttime wakings, hours slept and medication use), each ranging from 0 to 3 points (medication use counts as 0 or 2), totaling on a scale of 0-21 inspired by the Pittsburgh Sleep Quality Index.
What do the score bands "good", "scarcely" and "severe" mean?
Sleep score below 5 indicates good sleep, between 5 and 10 indicates scarce sleep, above 10 indicates severe disturbances. Thresholds are automatically applied to the total calculated.
How is sleep latency calculated?
Based on the minutes declared to fall asleep: up to 15 minutes is worth 0 points, 16-30 minutes is worth 1 point, 31-60 minutes is worth 2 points, more than 60 minutes is worth 3 points.
Why does using painkillers weigh so heavily on your score?
The tool assigns 2 fixed points if regular use of sleeping pills or sedatives is declared, regardless of other parameters, because chronic use is associated with possible impact on sleep quality.
Does this tool replace a medical sleep evaluation?
No. It's an informative tool based on a self-completed questionnaire: for suspected sleep disturbances (e.g., nocturnal apneas) requires specialized medical evaluation.