Sleep Quality Calculator
Score your sleep quality from 0–100 based on duration, disruptions, and lifestyle habits. Get personalized tips to improve your sleep.
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How to use
- 1Enter hours slept last night.
- 2Enter number of times you woke up.
- 3Describe your feeling upon waking: rested, okay, tired, or groggy.
- 4Indicate if you consumed alcohol or used screens before bed.
Frequently Asked Questions — Sleep Quality Calculator
What is a good sleep quality score?+
A score of 85–100 is Excellent, 70–84 is Good, 50–69 is Fair, and below 50 is Poor. Most healthy adults consistently score between 70–90.
How long is a full sleep cycle?+
One complete sleep cycle takes approximately 90 minutes and includes all stages from light to deep (N3) to REM sleep. For best recovery, aim for 5 complete cycles (7.5 hours).