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Estimate sleep quality from hours, interruptions and feeling — see quality score, efficiency and recommendations.
Estimate sleep quality from hours, interruptions and feeling — see quality score, efficiency and recommendations.
Enter values above and click Calculate — results will appear here with the formula explained.
Sleep efficiency — time asleep divided by time in bed — is the core clinical metric: 7 asleep of 8 in bed is 87.5%, above the 85% healthy threshold. Below 75% suggests fragmented sleep or insomnia patterns worth addressing. The quality score here blends efficiency with awakenings and subjective morning feeling, because no single number captures restoration.
Awakenings fragment architecture disproportionately: one brief wake barely dents efficiency yet can halve deep-sleep continuity, while three-plus nightly awakenings correlate with daytime impairment even at 8 nominal hours. Causes split into environment (noise, light, temperature, partner), physiology (apnea, reflux, pain, nocturia) and habits (alcohol fragments second-half sleep, late caffeine delays onset).
Morning feeling (1–10) captures what sensors miss: grogginess despite adequate hours points to timing/circadian or quality issues rather than duration. Sleep inertia over 30 minutes, afternoon crashes and weekend oversleep >2 hours (social jetlag) are diagnostic companions to the raw score — log all three for two weeks before concluding.
Improving efficiency follows sleep-restriction logic paradoxically: limit time in bed toward actual sleep time (e.g. 6.5h window for 6h sleepers), then expand 15 minutes weekly as efficiency holds above 85%. Plus stimulus control (bed = sleep only), morning light within an hour of waking, dim evenings, cool dark quiet room, and consistent wake time — the single highest-leverage habit, weekends included.
When to escalate: loud snoring with gasping (possible apnea — home sleep study indicated), chronic <75% efficiency despite 3–4 weeks of hygiene, restless legs, or shift-work disorder. Wearable scores approximate; clinical actigraphy or polysomnography decides. This tool screens and trends — it never diagnoses.
Estimate sleep quality from hours, interruptions and feeling — see quality score, efficiency and recommendations. Formula: Efficiency = asleep/timeInBed*100. Example: With 8h in bed, 7h asleep, 1 awakening, feeling 7: efficiency 87.5%, score ~78/100 — good.
Sleep efficiency — time asleep divided by time in bed — is the core clinical metric: 7 asleep of 8 in bed is 87.5%, above the 85% healthy threshold. Below 75% suggests fragmented sleep or insomnia patterns worth addressing. The quality score here blends efficiency with awakenings and subjective morning feeling, because no single number captures restoration.
Awakenings fragment architecture disproportionately: one brief wake barely dents efficiency yet can halve deep-sleep continuity, while three-plus nightly awakenings correlate with daytime impairment even at 8 nominal hours. Causes split into environment (noise, light, temperature, partner), physiology (apnea, reflux, pain, nocturia) and habits (alcohol fragments second-half sleep, late caffeine delays onset).
Morning feeling (1–10) captures what sensors miss: grogginess despite adequate hours points to timing/circadian or quality issues rather than duration. Sleep inertia over 30 minutes, afternoon crashes and weekend oversleep >2 hours (social jetlag) are diagnostic companions to the raw score — log all three for two weeks before concluding.
Improving efficiency follows sleep-restriction logic paradoxically: limit time in bed toward actual sleep time (e.g. 6.5h window for 6h sleepers), then expand 15 minutes weekly as efficiency holds above 85%. Plus stimulus control (bed = sleep only), morning light within an hour of waking, dim evenings, cool dark quiet room, and consistent wake time — the single highest-leverage habit, weekends included.
When to escalate: loud snoring with gasping (possible apnea — home sleep study indicated), chronic <75% efficiency despite 3–4 weeks of hygiene, restless legs, or shift-work disorder. Wearable scores approximate; clinical actigraphy or polysomnography decides. This tool screens and trends — it never diagnoses.
With 8h in bed, 7h asleep, 1 awakening, feeling 7: efficiency 87.5%, score ~78/100 — good. Contrast 9h in bed, 6h asleep, 4 awakenings, feeling 4: efficiency 66.7%, score ~52 — poor despite more bed time, the classic restriction-therapy case.
Formulas are standard public references (see our methodology). External standards are cited in the text where they apply.
Last reviewed: September 2026 · Report an error