Sleep Quality Score Calculator
Rate your sleep quality based on bedtime, wake time, interruptions, and time to fall asleep.
Get a score and improvement suggestions.
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Sleep Quality Score
Sleep quality is scored on multiple factors:
Total sleep time (time in bed minus time to fall asleep minus awake time):
| Hours | Score |
|---|---|
| 7–9 hours | Excellent |
| 6–7 hours | Good |
| 5–6 hours | Fair |
| Under 5 hours | Poor |
Sleep efficiency = (Total sleep / Time in bed) × 100:
| Efficiency | Rating |
|---|---|
| 85%+ | Good |
| 75–84% | Fair |
| Under 75% | Poor |
Factors that reduce quality:
- More than 2 interruptions per night
- Taking longer than 20 minutes to fall asleep
- Less than 7 hours of actual sleep
Recommendations:
- Aim for 7–9 hours of sleep
- Keep a consistent sleep schedule
- Avoid screens 1 hour before bed
- Keep the bedroom cool (65–68°F / 18–20°C)