Sleep Quality Calculator

The Sleep Quality Calculator estimates your sleep efficiency score using factors like duration, awakenings, and environment. This tool helps health enthusiasts identify hidden disruptors and boost daily energy levels. Whether you are tracking workout recovery, managing shift work fatigue, or waking up tired, this tool offers clear insights. Use these results to pinpoint exactly which habits need adjusting for better rest.

Hours of Sleep Average hours of sleep per night

Time to Fall Asleep Minutes it takes to fall asleep (sleep latency)

Night Awakenings Number of times you wake up during the night

Sleep Schedule Consistency

Sleep Environment Quality

Caffeine/Alcohol Before Bed

Screen Time Before Bed: 60 minutes

Exercise Regularly (at least 30 minutes most days)

Quick Examples:

How Sleep Quality Score Is Calculated

Your Sleep Quality Score represents how well your sleep habits support recovery. We calculate this using a weighted average method that prioritizes duration and consistency to reflect their major impact on health.

Overall Score = (Duration × 0.25) + (Latency × 0.15) + (Awakenings × 0.15) + (Consistency × 0.20) + (Environment × 0.15) + (Lifestyle × 0.10)

Where:

Duration = Hours of sleep score
Latency = Time to fall asleep score
Lifestyle = Average of caffeine, screen time, and exercise scores

Score Components: Each factor, like sleep hours or environment quality, receives a value from 0 to 100 based on established health standards.
Calculate Lifestyle Factor: We average your caffeine intake, screen time, and exercise habits to create a single lifestyle sub-score.
Apply Weights: The final score combines these values, giving extra importance (25%) to sleep duration and (20%) to consistency. This method ensures the result reflects real-world recovery needs rather than just counting hours.

What Your Sleep Quality Score Means

This percentage shows your overall recovery efficiency and how ready you are for daily tasks. A higher score means you are less likely to experience daytime fatigue or performance drops.

Pro Tip

Focus on the lowest component score in your results. Raising your weakest area will boost your overall score faster than improving a strength.

Maintain Peak Performance

If your score is **80 or higher**, you have excellent sleep habits. Keep your schedule consistent and maintain your current environment to preserve high cognitive function. Your body is recovering well.

Target Specific Deficits

Scores between **40 and 79** suggest there is room for improvement. Use your component chart to identify low scores; for example, improve your environment if that score is low or adjust your schedule if consistency is lacking. Small changes here yield big results.

Reduce Impairment Risk

If your score is **below 40**, your risk of impairment is high. You should prioritize extending your sleep window to at least 7 hours and reducing caffeine intake immediately. This range signals urgent attention is needed.

Important: This score is an estimate based on self-reported data and is not a medical diagnosis. Please consult a healthcare professional for chronic sleep issues or severe daytime fatigue.

Monitor your score weekly to track progress after making changes to your routine.