How am I Sleeping?
Below is a link to three tools to help you learn more about your sleep. You can download and complete them using Adobe Reader. Save or print when you're done to keep track of your results. You can also bring your results to Student Health Service to discuss your sleep with a health care provider.
The Pittsburgh Sleep Quality Index (PSQI) is a self-administered tool to look at your sleep in the last month. Scores range from 0-21; the higher your score, the worse your sleep quality. A total score of 5 or greater indicates poor sleep quality. Some people may not realize how poor their sleep really is. This tool can help put the problem into perspective.
Buysse, D. J., Reynolds, C. F., Monk, T. H., Berman, S. R., & Kupfer, D. J. (1989). The Pittsburgh Sleep Quality Index (PSQI): A new instrument for psychiatric research and practice. Psychiatric Research, 28(2): 193-213.
The Sleep Hygiene Index (SHI) is a self-administered tool to identify sleep hygiene behaviors. This tool is meant to help recognize behaviors that may be decreasing the quality of your sleep and identify areas for improvement. Higher scores indicate worse sleep hygiene, although there is no specific cutoff point for "good" and "bad" sleep hygiene. Scores range from 0-52 on this 13-point scale.
Mastin, D. F., Bryson, J., & Corwyn, R. (2006). Assessment of sleep hygiene using the Sleep Hygiene Index. Journal of Behavioral Medicine, 29(3): 223-227.
- As with making any sort of change, you must first be motivated to do so. A form is included for you to list the pros and cons of changing your sleep behaviors to help you decide if you are ready to make the changes necessary that may improve your sleep.