Sleep Quality Test: How Good Is Your Sleep, Really?
You feel tired in the morning despite sleeping enough hours? You wake at night and wonder if that's normal? Our free Sleep Quality Test gives you a clinically validated score in 2 minutes.
How would you rate your sleep quality overall, in the past month?
What Is a Sleep Quality Test?
A sleep quality test measures how well you sleep, not just how much. The scientific gold standard is the Pittsburgh Sleep Quality Index (PSQI), developed in 1989 at the University of Pittsburgh and validated in thousands of studies since. Sleep physicians worldwide use it as the first diagnostic step before an expensive sleep lab.
The PSQI rates seven domains: subjective sleep quality, sleep latency, sleep duration, sleep efficiency, sleep disturbances, sleep medication use, and daytime function. These yield a single score from 0 to 21. Values above 5 indicate poor sleep quality.
What Your Score Means
- 0-4: Excellent — your sleep is healthy. Maintain your rhythm.
- 5-9: Subclinical — mild problems. Sleep hygiene tweaks usually fix it.
- 10-14: Poor — you need a structured plan.
- 15-21: Severe — work with a specialist or structured behavioral therapy.
Why the PSQI Beats a Sleep Tracker
Sleep trackers measure motion and heart rate, then estimate sleep stages. Studies show those estimates are only 60-80% accurate. The PSQI measures what matters: how you feel, how long it takes you to fall asleep, how often you wake, and how functional you are during the day. These are the dimensions sleep physicians actually use for diagnosis.
What Happens After the Test?
If your score points to poor sleep quality, the next evidence-based step is not a sleeping pill or melatonin. It is Cognitive Behavioral Therapy for Insomnia (CBT-i), the only method the American Academy of Sleep Medicine recommends as first-line treatment. SleepCodex delivers this therapy as a self-paced 7-week program.
Until the test is live, you can jump straight into the personalized sleep type quiz. The quiz identifies your chronotype and your specific sleep blockers, then assembles a plan that fits you.
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