Sleep Quality Score Calculator
Combine your sleep duration, efficiency, awakenings and how rested you feel into a single 0–100 sleep quality score.
How it works
Efficiency = asleep ÷ time in bed × 100 · Score = 0.3·duration + 0.3·efficiency + 0.2·awakenings + 0.2·refreshed factors · duration = 100 − 20·|asleep − 8|
Sleep quality is more than hours in bed. This score blends how long you slept, your sleep efficiency (time asleep divided by time in bed), how fragmented the night was, and how rested you felt. Sleep efficiency above about 85% is considered healthy, and each night-time awakening chips away at the score because fragmented sleep is less restorative than solid sleep of the same length.
Worked example
7 h asleep in 8 h of bed is 87.5% efficiency. Duration factor 100 − 20×1 = 80; efficiency factor (87.5 − 50) ÷ 35 × 100 ≈ 100; one awakening 100 − 12 = 88; "Okay" (2 of 4) = 50. Blended ≈ 0.3×80 + 0.3×100 + 0.2×88 + 0.2×50 = 82.
Frequently asked questions
What is sleep efficiency?
It is the share of your time in bed that you actually spend asleep: time asleep ÷ time in bed × 100. Around 85% or higher is generally considered good; much lower can mean you are spending a lot of the night awake.
Are a few awakenings normal?
Yes. Waking briefly once or twice a night is completely normal and often not even remembered. This tool only nudges the score down as awakenings pile up, since frequent disruption is what tends to hurt how rested you feel.
Can this replace a sleep study?
No. If you regularly sleep poorly, snore heavily, or feel exhausted despite enough hours, that is worth discussing with a doctor — a proper sleep assessment measures things a self-check cannot.
Related calculators
This is a self-reflection tool, not a medical or psychological diagnosis. If you are struggling, please reach out to a qualified professional.