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Hndy Tools

🌙 Sleep Quality Score Calculator

Rate your sleep quality based on duration, latency, efficiency, disturbances, and more

Sleep
Health
Wellness
Score

Sleep Details

About This Tool

The Sleep Quality Score Calculator evaluates your sleep across 7 key dimensions inspired by the Pittsburgh Sleep Quality Index (PSQI), a clinically validated instrument widely used in sleep research.

Each component — sleep duration, latency, efficiency, disturbances, daytime dysfunction, medication use, and subjective quality — is scored 0–3, yielding a total out of 21. A higher score indicates better sleep quality.

Use this alongside our Sleep Debt Calculator to track cumulative sleep patterns, or check our Caffeine Half-Life Calculator to understand how caffeine intake affects your sleep.

All processing happens entirely in your browser — no data is sent to any server. Your history is stored only in your browser's local storage.

Frequently Asked Questions (FAQ)

What is a sleep quality score?
A sleep quality score is a composite rating based on multiple factors including sleep duration, how quickly you fall asleep (latency), sleep efficiency, nighttime disturbances, daytime dysfunction, medication use, and your own perception of sleep quality. It is inspired by the Pittsburgh Sleep Quality Index (PSQI), a validated clinical tool.
How is the score calculated?
Each of the 7 components is scored 0–3 (3 = best). The total is out of 21. Your percentage and grade (Excellent, Good, Fair, Poor, Very Poor) are derived from this total. Higher scores indicate better sleep quality.
What is sleep efficiency?
Sleep efficiency is the ratio of actual sleep time to time spent in bed, expressed as a percentage. For example, if you are in bed for 8 hours but sleep 7 hours, your efficiency is 87.5%. An efficiency of 85% or higher is considered excellent. You can also use our Sleep Debt Calculator to track cumulative sleep patterns.
Is my data stored or sent anywhere?
No. All calculations happen entirely in your browser. Your data stays on your device and is never sent to any server. History is stored in your browser's local storage only.
How can I improve my sleep quality?
Common improvements include maintaining a consistent sleep schedule, reducing screen time before bed, creating a cool and dark sleeping environment, limiting caffeine (see our Caffeine Half-Life Calculator), and exercising regularly. If you experience chronic sleep difficulties, consult a healthcare provider.
Can shift workers use this calculator?
Yes, the calculator works for any sleep schedule. Just enter your actual bedtime and wake time regardless of when they occur in the day. For shift-specific fatigue assessment, try our Fatigue Risk Calculator.

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