What is the Sleep Quality Score?
The Sleep Quality Score condenses three measurable aspects of a night's sleep into a single 0–100 number. It blends how efficiently you slept while in bed, whether you got enough total sleep, and how uninterrupted that sleep was. A higher score reflects more restorative rest.
How to use it
Enter the total time you spent in bed, the time you were actually asleep, and the number of times you woke during the night. The calculator returns your overall score plus the three weighted sub-scores so you can see what is helping or hurting your sleep.
The formula explained
$$\text{Score} = 0.5 \times (\text{Sleep Efficiency\%}) + 0.3 \times \left(\min\!\left(\frac{\text{Sleep Hours}}{8},\ 1\right) \times 100\right) + 0.2 \times (\max(0,\ 100 - \text{Awakenings} \times 10)).$$
Sleep efficiency is time asleep divided by time in bed, capped at 100%. Duration rewards reaching 8 hours of sleep. Continuity deducts 10 points per awakening, floored at 0.
Worked example
Suppose you were in bed 9 hours, asleep 5 hours, with 6 awakenings. Efficiency = \(5/9 \times 100 = 55.56\%\). Duration = \(\min(5/8, 1) \times 100 = 62.5\). Continuity = \(\max(0,\ 100 - 60) = 40\). $$\text{Score} = 0.5 \times 55.56 + 0.3 \times 62.5 + 0.2 \times 40 = 27.78 + 18.75 + 8 = 54.53.$$ A modest score, pulled down by frequent awakenings.
FAQ
What is a good score? Generally 85+ indicates excellent sleep, 70–85 good, and below 60 suggests room for improvement.
Why cap duration at 8 hours? The duration component rewards reaching a healthy target; sleeping far beyond 8 hours does not increase the score.
Is this a medical tool? No. It is an educational estimate based on simple inputs and should not replace professional sleep assessment.
