Sleep Quality Score Calculator

Sleep quality scoring quantifies how restorative your sleep was using measurable components: total duration, sleep efficiency, number of awakenings, time to fall asleep (sleep latency), and time spent in restorative deep/REM stages. The Pittsburgh Sleep Quality Index (PSQI) is the clinical gold standard, but simplified scoring is useful for daily tracking.

Simplified sleep quality score formula: Score = (Duration Score + Efficiency Score + Latency Score + Continuity Score) ÷ 4 × 100

Component calculations:

Duration Score (0–25 points):

• 7–9 hours: 25 points (optimal)
• 6–7 or 9–10 hours: 18 points
• 5–6 hours: 10 points
• < 5 or > 10 hours: 5 points

Sleep Efficiency Score (0–25 points): Efficiency = (Time Asleep ÷ Time in Bed) × 100

• ≥85% efficiency: 25 points
• 75–84%: 18 points
• 65–74%: 10 points
• < 65%: 5 points

Latency Score (0–25 points):

• < 15 minutes to fall asleep: 25 points
• 15–30 minutes: 18 points
• 30–45 minutes: 10 points

• 45 minutes: 5 points

Continuity Score (0–25 points):

• 0–1 awakenings: 25 points
• 2–3 awakenings: 18 points
• 4–5 awakenings: 10 points

• 5 awakenings: 5 points

Score interpretation:

• 85–100: Excellent sleep
• 70–84: Good sleep
• 50–69: Fair sleep — consider sleep hygiene improvements
• Below 50: Poor sleep — consider consulting a sleep specialist

Worked example: 7.5 hours in bed, asleep for 6.5 hours, fell asleep in 20 minutes, woke up twice.

• Duration Score: 25 (7–9 hrs)
• Efficiency: (6.5 ÷ 7.5) × 100 = 86.7% → 25 points
• Latency: 20 min → 18 points
• Continuity: 2 awakenings → 18 points

Total Score = (25 + 25 + 18 + 18) ÷ 4 × 100 = 86 ÷ 100 × 86 = 86/100 — Good sleep.