What This Tool Does
Sleep Quality Assessment evaluates a single sleep session by combining bedtime, wake time, latency, awake minutes, awakenings, and habit factors. It returns an overall score, sub-scores, and practical tips.
How to Use
- Enter bedtime and wake time.
- Enter latency, total awake minutes at night, and awakenings.
- Select your sleep goal and habit options (caffeine, screen time, exercise, stress).
- Click "Calculate" to view total score, sleep efficiency, and factor-level bars.
Scoring Factors
- Sleep duration: scored against your selected sleep goal.
- Sleep efficiency: calculated from "total sleep / time in bed".
- Sleep onset speed: faster onset gives a higher score.
- Night stability: combines awake minutes and awakenings.
- Habit impact: penalties from habits are converted to a score.
Score Bands
- 85-100: Excellent, strong recovery quality.
- 70-84: Good, with room for small routine improvements.
- 55-69: Fair, focus on onset and night interruptions.
- 0-54: Needs improvement, track trends and adjust habits.
Notes
- Bedtime and wake time cannot be identical.
- Results are for daily self-tracking and not medical diagnosis.
- All calculations run locally in your browser.