Sleep Quality Test (Are You Really Getting Good Sleep?)

Sleep Quality Test – Your Personal Sleep Doctor
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✦ PSQI-Inspired Sleep Screener

How Well Are
You Really Sleeping?

A 5-minute sleep assessment that measures your sleep quality index, estimates your sleep debt, and builds you a personalised tonight-ready wind-down routine.

⏱️ Sleep onset time
🌙 Awakenings
☕ Caffeine timing
📱 Screen habits
💤 Sleep debt
📅 Calendar reminders
⚠️ This is a self-screening tool based on the Pittsburgh Sleep Quality Index (PSQI) model. It is not a clinical diagnosis. For persistent sleep disorders, consult a healthcare professional or sleep specialist.
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Sleep Quality Index
Scored across 7 sleep dimensions with a debt meter and insomnia risk flag.
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Wind-Down Generator
Enter your wake-up time — get your exact bedtime, wind-down schedule and phone rules.
📅
Calendar Integration
Add your wind-down reminder directly to Google Calendar, Apple Calendar or .ics.
Sleep Assessment1 of 16
Section: Sleep Schedule
Sleep Timing
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Analysing your sleep patterns
Calculating sleep debt and quality index...
Scoring 7 sleep dimensions
Estimating your sleep debt
Building your timeline
Crafting your wind-down plan
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Sleep Quality Score
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/ 100
📈Your Sleep Timeline
Your estimated sleep window vs the ideal 7–9 hour target. Red segments indicate reported wakefulness.
⏳Sleep Debt Meter
0h
Debt-freeMild (2h)Moderate (5h)Severe (10h+)
📊Sleep Quality Dimensions
🌙Tonight's Wind-Down Schedule
Enter your target wake-up time and we'll calculate your exact bedtime, wind-down window, and phone rules.
⏰ Wake-up time: Bedtime:
📅 Add Wind-Down Reminder
Set a recurring reminder at your wind-down start time so your phone alerts you to begin your routine tonight.
✅10-Step Bedtime Checklist
Your personalised routine — check off each step as you complete it tonight.
⭐7-Day Sleep Challenge
One small change per day, compounding toward genuinely better sleep. Tap each day when complete.
⚠️ This tool is for informational purposes only. Sleep disorders require professional diagnosis. If you experience severe insomnia, sleep apnoea symptoms, or daytime impairment, please consult a GP or sleep specialist.

You slept… but you still feel tired

You went to bed on time.
You got your “8 hours.”

But somehow:

  • You wake up tired
  • Your mind feels foggy
  • You don’t feel fully rested

That’s not just about sleep duration.
That’s about sleep quality.

This test helps you figure out what’s actually going on.

What is this sleep quality test?

This is a quick self-assessment that looks at how well your sleep is actually supporting your body and mind.

It checks:

  • How easily you fall asleep
  • How often you wake up at night
  • How rested you feel in the morning
  • Your sleep habits and routine

In just a couple of minutes, you’ll get a clear picture of your sleep quality.

How it works

  1. Answer 8–10 simple questions
  2. Get your sleep score instantly
  3. See what’s affecting your rest

No sign-up. No waiting. Just honest insight.

Your sleep score explained

80–100: Restful Sleep

You’re sleeping well and waking up refreshed.

60–79: Decent Sleep

Your sleep is okay, but there’s room for improvement.

40–59: Poor Sleep

Your rest is inconsistent and affecting your energy.

Below 40: Disrupted Sleep

Your sleep quality is low and needs attention.

Why your sleep might not feel good

Even if you sleep enough hours, things like this can affect quality:

  • Using your phone before bed
  • Irregular sleep schedule
  • Stress or overthinking
  • Poor sleep environment
  • Caffeine late in the day

This test helps you identify what’s affecting your sleep.

What you’ll get after the test

  • Your sleep quality score
  • The main issues affecting your sleep
  • Simple changes to improve your rest
  • A basic routine you can follow

Nothing extreme. Just practical steps.

A quick sleep fix (try this tonight)

Try this simple habit:

The 30-minute wind-down

  • Turn off screens
  • Dim the lights
  • Do something calm (reading, stretching, silence)

This helps your brain shift into sleep mode naturally.

Why is this test useful

Most people don’t realize how poor their sleep actually is.

This test helps you:

  • Understand your sleep patterns
  • Improve your energy levels
  • Think more clearly during the day
  • Feel more rested without changing everything

Good sleep changes everything.

How to improve your sleep (simple tips)

  • Sleep and wake up at the same time daily
  • Avoid screens before bed
  • Keep your room cool and quiet
  • Limit caffeine in the evening

Small habits can make a big difference.

Is this test accurate?

This test is based on common sleep patterns and behaviors that affect sleep quality.

It’s not a medical diagnosis, but it gives you a useful starting point.

Frequently asked questions

How long does the test take?

About 2 minutes.

Is it free?

Yes.

How much sleep do I need?

Most adults need 7–9 hours, but quality matters more than just time.

Can I improve my sleep?

Yes — with better habits and routine.

Do I need to sign up?

No.