SleepScore

Sleep Quality Score

0–100 sleep quality score with a simple rating.

Hours slept

Times you woke

Minutes to fall asleep

Sleep quality score

91 / 100

Rating: Excellent

What you entered

Hours slept: 7.5Times you woke: 1Minutes to fall asleep: 15

1
Start at a perfect score
100= 100
2
Penalty for short sleep
max(0, 8−7.5) × 8= −4.0
3
Penalty for wake-ups
1 × 5= −5.0
4
Penalty for slow sleep onset
max(0, 15−20) × 0.3= −0.0
5
Clamp to 0–100
100 − 4.0 − 5.0 − 0.0= 91

Result

Sleep quality score: 91 / 100

7.5h sleep with 1 wake-up and 15 min to fall asleep scores 91 / 100 — rated "Excellent".

Sleep quality score by duration, wake-ups, and time to fall asleep

The score starts from your hours slept and deducts for night wake-ups and for how long you lie awake before falling asleep.

Hours slept	Night wake-ups	Minutes to fall asleep	Score	Rating
8	0	10	100	Excellent
7.5	1	10	91	Excellent
7	1	15	87	Good
6.5	2	20	78	Good
6	2	25	72.5	Fair
5	3	40	55	Poor

Taking more than 30 minutes to fall asleep on most nights, or waking repeatedly, is worth raising with a doctor rather than tracking. General wellness information only, not medical advice. Discuss any health decision with a qualified clinician.

Duration alone doesn't tell the whole story

Eight hours in bed with frequent wake-ups and a long time to fall asleep is very different from eight uninterrupted hours — this score factors in disruptions, not just total time, for a fuller picture of sleep quality.

Using the score over time

A single night's score matters less than the trend — watching the score shift as you change habits (screen time, caffeine timing, room temperature) is more useful than any one night's number.

Frequently asked questions

How do I know if I'm getting quality sleep?

Good sleep quality means: falling asleep within 15–20 minutes, sleeping through the night with 0–1 brief awakenings, spending 85%+ of time in bed actually asleep, and waking feeling refreshed. If you consistently take over 30 minutes to fall asleep or wake more than twice per night, your sleep quality may need attention.

What causes poor sleep quality?

Common causes: caffeine after 2 PM, alcohol before bed (disrupts deep sleep), blue light from screens within 1 hour of bedtime, inconsistent sleep schedule, room too warm (ideal: 18–20°C / 65–68°F), stress/anxiety, sleep apnea, and eating large meals late. Addressing these is more effective than sleep supplements.

Is 6 hours of deep sleep better than 8 hours of light sleep?

You can't choose sleep stages — your brain cycles through them automatically. A healthy night has about 1.5–2 hours of deep sleep and 1.5–2 hours of REM, regardless of total duration. 8 hours of frequently interrupted sleep does produce less deep sleep, but the fix is improving sleep continuity, not shortening total time.