Sleep Quality Score Calculator

How it is calculated

The score is out of 100 and blends three parts. Sleep efficiency is E = time asleep ÷ time in bed × 100, both in hours, and counts for 50 %. Time to fall asleep counts for 25 %: 15 minutes or less scores 100, 60 minutes or more scores 0, and in between it falls in a straight line. Night-time awakenings count for 25 %: 0 scores 100, each awakening removes 20 points, and 5 or more scores 0. So score = 0.5·E + 0.25·latency score + 0.25·awakening score. The rating is Excellent from 85, Good from 70, Fair from 50, otherwise Poor, with one override: if efficiency is below 65 %, the score is capped at 49.9, so the score always sits in the Poor band and agrees with the rating. Time in bed is above 0 and at most 24 h, time asleep cannot exceed it, latency is 0 to 600 minutes, and awakenings must be a whole number up to 50; other inputs give no result.

Common mistakes

• Entering time in bed as total hours since you lay down in the evening when you were reading or on your phone. Time in bed should match how long you intended to sleep, or the efficiency drops unfairly.
• Typing the latency in hours. It is in minutes, so 0.5 would be read as half a minute.
• Counting brief arousals you do not remember. The field is for awakenings you actually noticed, whole numbers only; 2.5 gives no result.
• Entering time asleep larger than time in bed. Efficiency cannot go above 100 %, so that input returns no result.
• Expecting a quick fall-asleep time and no awakenings to rescue a low-efficiency night. With 5 hours asleep in 8 in bed, efficiency is 62.5 %, and the score is capped at 49.9 (Poor) however good the other two parts are.