Single-Item Sleep Quality Scale (SQS) — 0–10 Weekly Check | PsychKit

Single‑Item Sleep Quality (SQS) — Free, Instant Results | PsychKit

Single‑Item Sleep Quality (SQS)

A quick 0–10 rating of your overall sleep quality in the past 7 days. Private, free, instant.

If you or someone is in immediate danger, contact local emergency services now.

Numbers can change. Please verify before calling. Find more countries at Get Support. Use the button above to open a list for major English‑speaking countries.

How to use it

  1. Think about the last 7 days.
  2. Rate your overall sleep quality on the 0–10 scale below.
  3. Your result and suggestions appear immediately.

This is a global sleep quality check designed for quick tracking. Screening only. Not a diagnosis.

Rate your sleep quality for the past 7 days

Choose one number from 0 to 10.

Anchors

  • 0 terrible
  • 1–3 poor
  • 4–6 fair
  • 7–9 good
  • 10 excellent

Consider hours slept, ease of falling asleep, awakenings, early awakenings, and how refreshing your sleep felt.

0 = terrible, 10 = excellent

About this question

This single‑item scale asks you to rate your overall sleep quality over the past week on a 0–10 scale with anchors from terrible to excellent. It was psychometrically evaluated against the Pittsburgh Sleep Quality Index (PSQI) and a morning sleep diary in clinical samples, showing good validity, acceptable test‑retest reliability, and sensitivity to change.

FAQ

What does my number mean?
0 terrible (deep red), 1–3 poor (red), 4–6 fair (amber), 7–9 good (green), 10 excellent (green). Aim for trends over time rather than one‑off scores.
Why a single question?
Single‑item measures are quick and practical. This one correlates strongly with longer questionnaires and responds to change, making it useful for tracking.
How often should I check?
Weekly is common, but you can log more often if you’re adjusting routines. Try to rate around the same time of day.
Is it the same as the PSQI?
No. PSQI is 19 items over a month and is copyrighted by the University of Pittsburgh. This single item is separate and used with citation.
Will my answers be stored?
No. Everything runs in your browser. Your choice auto‑saves to your device and the shareable link encodes your score in the URL hash. Our servers don’t store responses.
Can this diagnose a sleep disorder?
No. It’s an educational screen. If you’re frequently in the poor range or feel unsafe due to sleepiness, speak with a clinician.

Privacy and disclaimer

  • Everything runs in your browser. Inputs auto‑save to your device. We do not collect or store your answers. You can save the link to your results.
  • Test is provided for educational and entertainment use only. It is not psychological advice and comes with no guarantee of accuracy or validity. Assessment is free and anonymous.
  • Any damages by use of tests we (PsychKit, Joyful Psych and subsidiaries) are not accountable to. The tools are for screening and not for diagnosis and it can only be done by a licensed clinical psychologist or psychologist licensed to practice in your country/state/province.
  • If you need support, visit Get Support.

References and credits

  • Snyder, E., Cai, B., DeMuro, C., Morrison, M. F., & Ball, W. (2018). A new single‑item sleep quality scale: results of psychometric evaluation in patients with chronic primary insomnia and depression. Journal of Clinical Sleep Medicine, 14(11), 1849–1857.
  • PSQI overview and materials (copyrighted by University of Pittsburgh for commercial use). We reference the concept only, not the PSQI items.
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Emergency and crisis numbers

If you or someone is in immediate danger, contact local emergency services. Numbers can change. Please verify. More countries: Get Support.

India

14416 Tele‑MANAS

Singapore

1767 Samaritans of Singapore

National mindline 1771 24×7

Canada

9‑8‑8 Suicide Crisis Helpline

Ireland

116 123 Samaritans

1800 247 247 Pieta

United States

988 Suicide & Crisis Lifeline

United Kingdom

116 123 Samaritans

NHS 111 for urgent mental health

Australia

13 11 14 Lifeline

New Zealand

1737 Call or text