Sleep quality test: are you really sleeping well?
Six questions about falling asleep, waking up, sleep duration, breathing and recovery. A score out of 100 and the areas to work on first.
Short answer
Good sleep is judged by several criteria: falling asleep in under about 30 minutes, few prolonged awakenings, 7 to 9 hours per night and feeling rested during the day. Loud snoring with pauses in breathing should raise suspicion of sleep apnoea.
Calculator
Validated inputs📊 Your sleep analysis
Rate each aspect of your sleep on a scale of 1 to 5. Be honest—this is for you.
1. How quickly you fall asleep
How long does it take you to fall asleep once you're in bed?
2. Nighttime awakenings
How many times do you wake up during the night?
3. Fatigue on waking
How do you feel when you wake up, before coffee?
4. Sleep duration
How many hours do you sleep per night on average?
5. Snoring and breathing
Do you snore or have difficulty breathing at night?
6. Feeling rested
After a full night's sleep, do you feel rested for the day?
Sleep Score
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/100
Quality
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Your sleep status
Priority
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Lever to work on
📊 Breakdown by pillar
⚡ Personalized recommendations
💡 This test assesses 6 pillars of sleep: falling asleep, continuity, feeling refreshed on waking, duration, breathing, recovery.
💡 For a more precise analysis, combine with our Sleep Window and the Chronotype Quiz (circadian profile).
💡 If your score is below 40 or you suspect sleep apnea, consult a sleep physician or an ENT specialist.
What the tool measures
Duration, continuity, recovery: what we assess
Duration matters: the American Academy of Sleep Medicine recommends at least 7 hours per night for adults. But long, fragmented sleep or disrupted breathing can leave you tired despite getting enough hours.
In research, perceived sleep quality is measured with the Pittsburgh Sleep Quality Index, a 19-question questionnaire. This test follows the same approach in a short, 6-question format: falling asleep, awakenings, feeling refreshed on waking, duration, breathing and recovery.
It helps identify the weak point in your nights. It does not replace medical advice if you have been sleeping poorly for a long time.
Interpreting the result
Interpret without overpromising
- 80 and above: good-quality sleep.
- 60 to 79: reasonable, with one or two weaknesses.
- 40 to 59: several weak pillars.
- Below 40: very disrupted sleep. If it persists, seek medical advice.
The breakdown by pillar shows where to focus your efforts first. The lowest possible score is 20.
Calculation and assumptions
Methodology
- Six questions scored from 1 (worst) to 5 (best).
- Score = sum of answers ÷ 30 × 100.
- Each pillar has equal weight.
This is a guidance questionnaire designed by the site, inspired by the PSQI but not validated. The original PSQI distinguishes good and poor sleepers with 89.6% sensitivity and 86.5% specificity.
Sources consulted
Sources
- Buysse et al. (1989) : The Pittsburgh Sleep Quality Index, a new instrument for psychiatric practice and research
Validation paper for the PSQI, the reference questionnaire on perceived sleep quality.
- Watson et al. (2015) : Recommended amount of sleep for a healthy adult, AASM and SRS consensus
Expert consensus: at least 7 hours of sleep per night for a healthy adult.
Scope of validity
Limitations to know
- This is a self-assessment: your perception of sleep may differ from what a recording measures.
- A questionnaire cannot diagnose sleep apnea or restless legs syndrome.
- If you've been sleeping poorly at least three nights a week for more than three months, or if you fall asleep at the wheel, seek medical advice.
Frequently asked questions
Before using the result
How do I know if I'm sleeping well?
If you fall asleep within around 30 minutes, rarely wake up, sleep for 7 to 9 hours and feel good during the day without drowsiness, your sleep quality is probably good.
How many hours of sleep do you need?
At least 7 hours for an adult, according to the American Academy of Sleep Medicine consensus. Most adults need 7 to 9 hours.
Is waking up at night normal?
Yes, brief awakenings are normal and often forgotten. They become a problem when they last a long time, happen repeatedly every night or leave you tired.
When should you seek help for a sleep problem?
If you have slept poorly at least three nights a week for three months, if someone notices pauses in your breathing during sleep, or if you experience dangerous drowsiness, while driving for example.