Sleep Quality Index Calculator
Score your sleep quality across five clinically recognized dimensions — duration, latency, efficiency, disturbances, and daytime function. Ideal for anyone investigating whether poor sleep is affecting their health or productivity.
Last updated: September 2026
Formula below · 3 sources (CDC, NIH, Wikipedia) · Updated Sep 2026
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About this calculator
This calculator is modeled on the Pittsburgh Sleep Quality Index (PSQI), a validated clinical tool that scores sleep across multiple components on a 0–3 scale each, then sums them. On the full 7-component PSQI (0–21) a total above 5 is the clinical threshold for poor sleep; this 5-component version (0–15) is not the validated PSQI, so its bands are a guide only. The five components here are: (1) Duration score — 0 if 7–9 hours, scaled up to 3 for greater deviation; (2) Latency score — the selected 0–3 rating (≤15 min = 0, 16–30 = 1, 31–60 = 2, >60 = 3); (3) Efficiency score — the selected 0–3 rating (>85% = 0 down to <65% = 3); (4) Disturbance score — the selected 0–3 rating (none = 0 up to 5+ nights a week = 3); (5) Daytime dysfunction score — taken directly from a 0–3 rating. Total = sum of all five component scores (max 15). Lower is better; the bands below read 0–4 as good sleep, 5–8 mild disruption, 9–11 moderate disruption and 12–15 severe disruption.
How to use
Example: you sleep 6 hours (sleep_duration = 6), take about 35 minutes to fall asleep (latency rating = 2, i.e. 31–60 minutes), have roughly 80% sleep efficiency (rating = 1, i.e. 75–84%), are woken 3–4 times a week (disturbances rating = 2) and feel daytime dysfunction is somewhat of a problem (rating = 2). Duration: 7 − 6 = 1 × 1.5 = 1.5 → ceil = 2. Total = 2 + 2 + 1 + 2 + 2 = 9. A score of 9 falls in the moderate-disruption band (9–11), suggesting both sleep duration and latency need attention.
Frequently asked questions
What is a good sleep quality index score and what score indicates a problem?
On this 5-component, 0–15 version, 0–4 reads as good sleep, 5–8 mild disruption, 9–11 moderate and 12–15 severe disruption. The validated cut-off of "above 5 = poor sleep" belongs to the full 7-component Pittsburgh Sleep Quality Index (0–21), which also scores sleep medication use and overall sleep quality, so use the full PSQI if you need a clinical comparison. If you consistently score in the moderate or severe bands, a physician or sleep specialist can assess you for insomnia, sleep apnea or other sleep disorders.
How does sleep efficiency affect the sleep quality score?
Sleep efficiency is the ratio of time actually asleep to total time spent in bed. A value of 0.85 (85%) or above is considered normal; values below this inflate the efficiency component score. Even if you spend 8 hours in bed, low efficiency — caused by waking frequently or lying awake — can push your total score into the poor range. Improving sleep hygiene, such as avoiding screens before bed and maintaining a consistent schedule, typically raises efficiency within weeks.
Why does daytime dysfunction matter in calculating sleep quality?
Daytime dysfunction captures the real-world consequence of poor sleep — difficulty staying awake, reduced concentration, or impaired motivation during waking hours. It is the component most directly linked to productivity loss, driving safety, and mental health outcomes. Including it ensures the calculator reflects functional impact, not just overnight metrics. If your daytime dysfunction score is 2 or 3, that alone warrants investigation even if your overnight scores appear acceptable.