How accurate is a sleep quality score?

This tool uses a validated scoring framework inspired by the Pittsburgh Sleep Quality Index (PSQI) and Epworth Sleepiness Scale. It assesses 7 key dimensions of sleep including duration, efficiency, disturbances, latency, and daytime dysfunction. While not a clinical diagnosis, it provides a reliable wellness indicator. A score above 5 on the PSQI (equivalent to below 70 on our 0-100 scale) suggests significant sleep difficulties worth discussing with a healthcare professional.

Sleep debt is the accumulated difference between the sleep your body needs and the sleep you actually get. For most adults, the target is 7-9 hours per night. If you consistently sleep 6 hours when your body needs 8, you accumulate 2 hours of sleep debt per night. Chronic sleep debt impairs cognitive function, immune health, mood, and metabolic health. Unlike a financial debt, sleep debt cannot be fully repaid in a single night.

How can I improve sleep quality naturally?

Key evidence-based strategies include: maintaining a consistent sleep and wake schedule 7 days a week; avoiding caffeine after 2pm; limiting screen exposure within 60 minutes of bed; keeping your bedroom cool (16-18 degrees Celsius); avoiding alcohol within 3 hours of sleep; getting morning sunlight within 30 minutes of waking; and exercising regularly but not within 2-3 hours of bedtime.

What is a good sleep score?

On our 0-100 scale: 85-100 is Excellent (restorative sleep supporting peak performance); 70-84 is Good (generally healthy sleep with minor areas to improve); 55-69 is Fair (some disruption affecting daytime function); 40-54 is Poor (significant sleep issues requiring attention); below 40 is Very Poor (chronic sleep problems warranting medical advice). The NHS and leading sleep clinicians consider a global PSQI score above 5 as indicative of poor sleep quality.

How much sleep do adults need?

The NHS and American Academy of Sleep Medicine recommend 7-9 hours per night for adults aged 18-64, and 7-8 hours for those 65 and older. However, individual variation exists. Sleep quality matters as much as quantity - 7 hours of uninterrupted, deep sleep is more restorative than 9 hours of fragmented sleep. Teenagers need 8-10 hours and school-age children need 9-11 hours.

Sleep Quality Score Tool — Free Sleep Age, Debt & Energy Test

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Free Assessment · 3–4 Minutes

Sleep Quality Score Tool

Discover Your Sleep Age, Sleep Debt & Tomorrow’s Energy

🔒 100% Private ⚡ Instant Score 📊 9 Metrics 🌟 PSQI‑Informed

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What May Be Affecting Your Sleep

Based on your responses, these patterns suggest possible contributing factors:

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Sleep Age & Chronotype

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⚡ Your Sleep Age

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Score Breakdown

vs. Average Adult

Personalised Insights

Your Action Plan

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Sleep Education

Frequently Asked Questions

⚕️ Medical Disclaimer: This tool is inspired by the Pittsburgh Sleep Quality Index (PSQI) and is intended for educational and informational purposes only. It does not diagnose sleep disorders or replace professional medical advice. If you have concerns about your sleep health, including snoring, breathing pauses, or excessive daytime sleepiness, please consult a GP or sleep specialist. No personal data is stored or transmitted.

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