Sleep and Athletic Performance - Get Those Z's!

The Pittsburgh Sleep Quality Index (PSQI)




1 When have you usually gone to bed?

2 How long has it taken you to fall asleep each night?

3 What time have you usually gotten up in the morning?

4 How many hours of actual sleep did you get at night?

5 Cannot get to sleep within 30 min

6 Wake up in the middle of the night or early morning

7 Have to get up to use the bathroom

8 Cannot breathe comfortably

9 Cough or snore loudly

10 Feel too cold

11 Feel too hot

12 Have bad dreams

13 Have pain

14 During the past month, how often have you taken medicine to help you sleep?

15 During the past month, how often have you had trouble staying awake while driving, eating meals, or engaging in social activity?

16 During the past month, how much of a problem has it been for you to keep up enthusiasm to get things done?

17 During the past month, how would you rate your sleep quality overall?


Click on this link for a calculator which will give you a score and guide you as to your sleep quality and what (negative) effect it may be having on your performance and life in general.

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