Sleep Quality Rating
Scoring Scale:
0 = Never
1 = Rarely
2 = Sometimes
3 = Often
(adaptation of Pittsburgh Sleep Quality Index — shortened version)
Question:
I have difficulty falling asleep for 30 minutes.
I often wake up in the middle of the night.
I feel tired in the morning.
I nap during the day due to lack of sleep.
I feel that sleep is not restorative enough.
Interpretation:
0–4 points → Good sleep quality.
5–8 points → Average sleep quality, need to improve sleep hygiene.
9–15 points → Poor sleep quality, it is recommended to consult a specialist.
These tests are a self-assessment tool and do not replace professional diagnosis. If your scores are high or you experience significant discomfort, consult a doctor or psychotherapist.