Sleep Score Calculator
Get a comprehensive sleep quality score based on your nightly habits and symptoms.
Frequently Asked Questions — Sleep Score Calculator
What factors affect sleep quality the most?+
The four biggest factors are: sleep duration (7-9 hours for adults), sleep consistency (same bedtime every night), sleep environment (dark/cool/quiet room), and pre-bed habits (no screens, no alcohol, no caffeine after 2pm). Each of these can independently reduce your sleep quality by 20-30%.
What is a good sleep quality score?+
A sleep score of 80-100 is excellent. 60-79 is good but has room for improvement. 40-59 is poor and you likely feel tired during the day. Below 40 is very poor and associated with chronic health risks including elevated cortisol, impaired immune function, and increased cardiovascular disease risk.
How many sleep cycles do I need per night?+
Adults need 4-6 complete 90-minute sleep cycles per night. Each cycle moves through light sleep, deep sleep (NREM), and REM sleep. Waking up mid-cycle causes grogginess (sleep inertia). Aim to sleep for multiples of 90 minutes: 6h, 7.5h, or 9h are ideal wake-up windows.
Does alcohol really disrupt sleep quality?+
Yes. Alcohol initially helps you fall asleep faster (it is sedating) but severely disrupts sleep quality in the second half of the night. It suppresses REM sleep, increases night sweats, and causes more frequent awakenings. Even 1-2 drinks can reduce sleep quality by 9-25% according to research.