Sleep Efficiency Calculator

Take our quiz to find out how qualitative your sleep is.

Sleep Efficiency Calculator

Measure Your Sleep Quality

Understand how well you sleep with our Sleep Efficiency calculator. This easy-to-use sleep calculator estimates how efficiently you sleep by analyzing your time in bed versus time asleep.

Whether you’re struggling with insomnia, waking up tired, or simply want to optimize your sleep routine, this sleep efficiency estimator gives you clear, actionable insights to help improve your rest.

You simply enter:

  • Your bedtime and wake-up time

  • How long it takes you to fall asleep

  • Time spent awake during the night

The calculator then determines the percentage of time you’re actually asleep while in bed—helping you understand how restorative your sleep truly is.

Share your sleep habits from the past week and we’ll estimate your sleep efficiency score!

 FAQs

  • Sleep efficiency is the percentage of time you spend asleep while in bed. It is calculated by dividing total sleep time by total time in bed. Higher sleep efficiency typically indicates better sleep quality.

  • A sleep efficiency score of 85% or higher is generally considered good. Scores below this may indicate fragmented or poor-quality sleep.

  • The calculator provides an evidence-based estimate using your reported sleep habits. While it does not replace a clinical sleep study, it is a valuable screening and tracking tool.

  • Yes. Low sleep efficiency may be associated with insomnia, frequent nighttime awakenings, stress, or sleep disorders such as sleep apnea. While this calculator is an excellent screening tool, it cannot diagnose sleep conditions.

    If your sleep efficiency is consistently low, completing a clinically approved sleep test can provide deeper insight by measuring breathing, oxygen levels, and sleep disruptions throughout the night—helping identify the root cause of poor sleep and guide appropriate treatment options.

  • If your score is consistently low, consider improving sleep habits or speaking with a sleep professional. Further testing, such as a home sleep test, may help identify underlying sleep disorders.