Sleep Quality Score Calculator

About this calculator

This calculator scores a single night's sleep out of 100 using three factors clinicians and consumer sleep trackers both rely on: sleep efficiency (the percentage of time in bed actually spent asleep), sleep latency (how long it took you to fall asleep after lying down), and the number of times you woke up during the night. Each factor is weighted and combined into a single number that is easier to track night to night than staring at raw hours and minutes.

Sleep efficiency above roughly 85% is generally considered good, falling asleep within about 20 minutes is typical for healthy sleepers, and frequent awakenings drag efficiency down even if total time asleep looks fine on paper — which is why two nights with the same number of hours slept can feel completely different in the morning.

Enter last night's numbers — time in bed, time asleep, minutes to fall asleep and awakenings — and the calculator turns them into a single quality score you can log alongside a sleep diary or wearable data to spot patterns over time.