What is a good sleep quality score?

A score of 80-100 indicates good sleep quality with healthy habits. Scores between 60-79 suggest fair sleep quality with room for improvement. Scores below 60 indicate poor sleep quality that may benefit from lifestyle changes or professional consultation.

What factors affect my sleep quality score?

The sleep quality score evaluates six key factors: sleep duration (optimal is 7-9 hours), sleep schedule consistency, frequency of night awakenings, caffeine consumption after 2pm, screen use before bed, and daytime sleepiness levels.

How can I improve my sleep quality score?

Common improvements include: maintaining consistent sleep/wake times, limiting caffeine after 2pm, avoiding screens 1 hour before bed, creating a dark and cool sleep environment, and addressing factors that cause night awakenings.

Is this sleep assessment as accurate as the Pittsburgh Sleep Quality Index (PSQI)?

This tool provides a simplified educational assessment inspired by sleep research principles. For clinical evaluation, the Pittsburgh Sleep Quality Index (PSQI) or consultation with a sleep specialist is recommended.

Why does caffeine after 2pm affect sleep?

Caffeine has a half-life of 5-6 hours, meaning half the caffeine is still in your system after that time. Consuming caffeine in the afternoon can interfere with your ability to fall asleep and reduce sleep quality, even if you feel you can fall asleep normally.

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Sleep Quality Score

Evaluate your sleep habits with this quick assessment. Get a personalized sleep score and discover what may be helping or hurting your rest. This is educational information, not a diagnosis.

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