Sleep Quality Score Calculator
Score your sleep quality from 0 to 100 based on five science-backed indicators.
Score
71
Good
Sleep efficiency: 88%
Sponsored
Frequently asked questions
What makes sleep quality good?+
Sleep efficiency above 85%, few awakenings, sufficient deep + REM sleep, and feeling rested upon waking are the strongest indicators.
What is sleep efficiency?+
Time asleep ÷ time in bed. Healthy sleep efficiency is 85–95%. Below 80% suggests insomnia or fragmented sleep.
Can I improve my score quickly?+
Yes — fixing one variable (cool room, no screens 60 min pre-bed, consistent wake time) typically lifts a quality score by 15–25 points within a week.
Is REM sleep more important than deep sleep?+
Both matter — deep sleep restores the body and consolidates declarative memory; REM consolidates emotion and procedural memory. Adults need ~20–25% of each.
Can supplements improve sleep quality?+
Magnesium glycinate, glycine, and L-theanine have modest evidence. Avoid 'stacks' with high-dose melatonin or sedating antihistamines, which degrade architecture.
How accurate are wearables for sleep stages?+
Wrist wearables correctly classify wake-vs-sleep ~85% of the time but only 50–65% accurate for deep vs. REM. Use them for trends, not absolutes.
Does menstrual cycle affect sleep quality?+
Yes — luteal phase progesterone increases sleep fragmentation and reduces REM. Tracking your score against your cycle helps separate hormonal patterns from lifestyle factors.
Sponsored