🌙 Pittsburgh Sleep Quality Index (PSQI)

Sleep Quality Score Quiz

ඔබට ප්‍රමාණවත් සෞඛ්‍ය සම්පන්න නින්දක් ලැබෙනවාද? මිනිත්තු 2ක් තුළ ඔබේ නින්දේ ගුණාත්මකභාවය පරීක්ෂා කර ලකුණු 120න් ඔබේ නින්දේ මට්ටම දැනගන්න.

⏱️
මිනිත්තු 2ක් පමණි
ප්‍රශ්න 6 කින් සමන්විත සරල පරීක්ෂාවකි
🎯
ලකුණු 120 පද්ධතිය
නින්දේ මට්ටම නිවැරදිව ගණනය කෙරේ
🛡️
100% රහසිගතයි
ඔබගේ දත්ත කිසිදු තැනක ගබඩා නොවේ
මෙම පරීක්ෂණය Pittsburgh Sleep Quality Index (PSQI) පදනම් කරගෙන අධ්‍යාපනික අරමුණු සඳහා පමණක් නිර්මාණය කර ඇත. මෙය වෛද්‍ය රෝග විනිශ්චයක් නොවේ.
Clinical Sleep Health Reference

Sleep Quality Test & Sleep Score Calculator Online (PSQI Guide)

A scientific evaluation of sleep hygiene, restorative biological recovery, and insomnia management.

Am I Getting Enough Sleep Quiz: Understanding Your Score

Our interactive sleep quality test scores your routine on a 120-point scale based on the Pittsburgh Sleep Quality Index (PSQI). It analyzes sleep latency (time to fall asleep), total sleep duration, fragmented sleep awakenings, morning alertness, daytime energy, and digital screen exposure before bed. A score of 95–120 signifies excellent biological restoration, while scores below 75 highlight sleep deprivation risks.

How to Improve Sleep Quality: Clinical Sleep Hygiene

Improving restorative sleep requires reinforcing your circadian rhythm. Keep strict, consistent bedtimes and wake-up times, even on weekends. Eliminate blue-light screen exposure for at least 45 minutes before sleep to stimulate melatonin production. Avoid caffeinated beverages after 4:00 PM, and ensure your bedroom environment remains completely dark, quiet, and cool.

Insomnia Test Online & Sleep Health Assessment: When to Seek Help

While this PSQI sleep quiz offers valuable self-assessment insights, persistent symptoms—such as taking more than 60 minutes to fall asleep, chronic nocturnal awakenings, loud snoring, or severe daytime brain fog—may point to clinical insomnia or sleep apnea. If your score is consistently under 50, consult a certified physician or sleep specialist for professional diagnosis.

Frequently Asked Questions (FAQ)

How does this online Sleep Quality Score Calculator work?
The quiz evaluates 6 primary pillars of restorative sleep: sleep latency, total duration, night-time awakenings, morning alertness, daytime fatigue, and pre-sleep digital screen exposure. Each question carries up to 20 points for a maximum score of 120.
What is the Pittsburgh Sleep Quality Index (PSQI) sleep quiz?
The Pittsburgh Sleep Quality Index (PSQI) is a globally recognized clinical questionnaire designed by researchers to assess sleep quality and disturbances over a 1-month interval.
How can I improve my sleep quality naturally?
Key sleep hygiene practices include going to bed and waking up at consistent times every day, avoiding caffeine after 4:00 PM, avoiding screens for at least 45 minutes before sleep, keeping the bedroom dark and cool, and limiting daytime naps.
Am I getting enough sleep quiz: What do the score ranges mean?
Scores of 95–120 indicate excellent, restorative sleep. Scores of 75–94 represent good sleep with minor room for improvement. Scores between 50–74 signal poor sleep requiring lifestyle adjustments, while scores below 50 indicate severe sleep disruption.
Is this online insomnia test completely confidential?
Yes, 100%. The test runs completely on your browser (client-side). No personal responses or score records are sent to or stored on any server.