Sleep Quality Calculator
Your Sleep Quality Score:
Understanding Sleep Quality: Complete Guide
Pittsburgh Sleep Quality Index (PSQI) Breakdown
| Component | Weight | Ideal Score |
|---|---|---|
| Sleep Duration | 20% | 7-9 hours |
| Sleep Efficiency | 25% | ≥85% |
| Sleep Latency | 15% | <15 mins |
| Awakenings | 20% | 0-1 nightly |
| Sleep Quality | 20% | Subjective rating |
Age-Specific Sleep Requirements
| Age Group | Recommended Sleep | Deep Sleep % |
|---|---|---|
| 18-25 | 7-9 hours | 20-25% |
| 26-64 | 7-9 hours | 15-20% |
| 65+ | 7-8 hours | 13-18% |
Improving Sleep Hygiene
- Maintain consistent sleep schedule
- Create dark, cool sleeping environment (18-22°C)
- Limit screen time 1 hour before bed
- Avoid caffeine after 2pm
- Use relaxation techniques
FAQs: Sleep Quality Explained
What's considered good sleep efficiency?
Sleep efficiency ≥85% is ideal. Calculated as (Time Asleep / Time in Bed) × 100.
Is REM or deep sleep more important?
Both are crucial: Deep sleep repairs the body, while REM consolidates memories. Adults need 20-25% deep sleep and 20-25% REM.
Why is my Fitbit sleep score low?
Common reasons include frequent awakenings, low REM/deep sleep, or inconsistent sleep schedule. Compare with PSQI for accuracy.
How to increase deep sleep?
- Regular exercise
- Magnesium supplementation
- Cool bedroom temperature
- Limit alcohol before bed
Is 10pm to 5:30am enough sleep?
7.5 hours meets minimum requirements for most adults, but individual needs vary. Use our sleep calculator for personalized assessment.