Understanding Your Sleep Quality Score

Sleep quality is more than just hours in bed – it includes how quickly you fall asleep, how often you wake, how rested you feel, and daytime alertness. This calculator is adapted from the Pittsburgh Sleep Quality Index (PSQI), the gold‑standard clinical tool. A low score (0–100; higher = better) indicates areas for improvement. Poor sleep is linked to weakened immunity, weight gain, and higher risk of heart disease. Use your results to start better sleep habits.

Sleep Challenges in Nigeria

Many Nigerians face unique barriers: heat, noise (generators, traffic), long commutes cutting into sleep time, and high stress. Simple fixes – using fans/air conditioning, white noise apps, blackout curtains, and setting a wind‑down alarm – can dramatically improve sleep quality. Prioritising 7–8 hours, even on weekends, pays off in energy and focus.

When to Seek Professional Help

If you consistently score below 40 or have symptoms like loud snoring with breathing pauses (possible sleep apnoea), restless legs, or severe daytime sleepiness that risks accidents, see a doctor. Sleep disorders are treatable. This tool is educational, not diagnostic.