Sleep Quality Calculator
Score your sleep quality (0–100) based on duration, how quickly you fall asleep, how often you wake, and how you feel in the morning.
Self-reported assessment only. Polysomnography (sleep study) is the clinical gold standard.
How this is calculated
A 0–100 score summed from four components you enter: duration is worth up to 40 points, how long you took to fall asleep up to 25, the number of night wakings up to 20, and how refreshed you felt on waking up to 15. Each is banded — for example, 7 to 8.5 hours scores the full 40, and under 5 hours scores 5.
Limitations
The four weightings are a judgement call by this site, not a validated instrument, and the score is not comparable to any clinical sleep measure. Three of the four inputs are things you estimate after the fact rather than measure, and self-reported sleep latency in particular is known to be unreliable. The score also cannot see sleep apnoea, restless legs, or any other disorder — persistent poor sleep is worth raising with a doctor no matter what this returns. Use it to watch your own trend across weeks, not to compare yourself with anyone else.
Frequently asked questions
How is the Sleep Quality Score calculated?
The score combines four components: sleep duration (40 pts — NSF recommends 7–9 hours for adults), sleep latency (25 pts — falling asleep in under 10 minutes scores highest), sleep continuity (20 pts — zero awakenings is optimal), and morning freshness (15 pts — your subjective sense of restoration). Each component uses clinically-informed thresholds from sleep medicine literature.
What is a good sleep quality score?
85–100 is excellent; 70–84 is good; 55–69 is fair; 40–54 is poor; below 40 is very poor. Most healthy adults with consistent sleep hygiene score in the 70–90 range. A single night does not define your overall sleep health — track over several nights for a meaningful picture.
What is sleep latency and what is considered normal?
Sleep latency is how long it takes to fall asleep after lights out. Clinically, under 20 minutes is normal. Consistently falling asleep in under 5 minutes can signal sleep deprivation rather than good sleepiness — healthy sleep onset takes 10–20 minutes. Over 30 minutes is considered problematic and is a diagnostic criterion for insomnia.
Why do awakenings matter if I fall back asleep quickly?
Brief awakenings fragment sleep architecture and reduce time in restorative slow-wave (deep) and REM sleep, even if total sleep duration looks adequate. Frequent awakenings are linked to daytime fatigue, reduced cognitive performance, and elevated inflammatory markers — effects that build cumulatively over weeks of disrupted nights.
Put it all together
The Health Planner reads your data and gives you exactly 3 actions for today.