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Pittsburgh Sleep Quality Index (PSQI)
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Pittsburgh Sleep Quality Index (PSQI)
Instructions:
This assessment evaluates your sleep quality over the past month. Answer each question based on your experience.
1. Sleep Duration:
How many hours of sleep do you usually get in a 24-hour period?
Less than 4 hours
4–5 hours
6–7 hours
8 or more hours
2. Sleep Latency:
How long does it take you to fall asleep after going to bed?
Less than 15 minutes
15–30 minutes
30–60 minutes
More than 60 minutes
3. Sleep Disturbances:
How often have you experienced the following in the past month?
a) Waking up in the middle of the night or early morning:
Never
Rarely
Sometimes
Often
b) Feeling too hot or too cold:
Never
Rarely
Sometimes
Often
c) Worrying or feeling stressed about family or daily responsibilities:
Never
Rarely
Sometimes
Often
4. Sleep Efficiency:
Do you feel that the time you spend in bed is well-used for sleep?
Always
Often
Sometimes
Rarely
5. Daytime Functioning:
How often have you felt tired or unable to concentrate during the day?
Never
Often
Sometimes
Rarely
6. Use of Sleep Aids:
How often have you taken medications or remedies to help you sleep in the past month?
Never
Often
Sometimes
Rarely
Total Score
Assign 1–4 points for each response based on the scale, then sum up your total score:
Interpretation of Results:
0–5: Good sleep quality. No immediate intervention needed; continue healthy sleep practices.
6–10: Moderate sleep disturbances. Explore lifestyle changes such as stress management, limiting caffeine, and improving your bedtime routine.
11+: Severe sleep issues. These may require professional evaluation to address underlying causes, such as menopause, stress, or other health conditions.
What’s Next?
If your sleep issues are affecting your daily life, it’s time to seek professional guidance. The Zan Center offers specialized care tailored to Pakistani women's unique health needs.
Click here to book your consultation with the Zan Center
Disclaimer: This scal is a general modified guide tool quationares for Pakistani populations. Please consult a healthcare provider for an in-depth assessment and personalized advice.
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