Sleep Quality Calculator
Eight questions. A sleep quality score out of 100.
Question 1 of 8
A planning aid based on what you report. It does not measure your sleep, and it is not a medical test.
What the number is adding up
The score is a weighted sum. Hours asleep are worth 20 points. How you feel in the first hour after waking is worth 18. Waking in the night is worth 15. Time to fall asleep and how regular your schedule is are worth 12 each. Screens before bed and daytime sleepiness are worth 8 each. Afternoon or evening caffeine is worth 7.
The best answer on a question earns its full weight. A weaker answer earns part of it. The worst answer earns nothing. If every answer is the strongest one, the score is 100.
What a higher or lower score usually means
85 to 100 is Strong: the checklist looks solid. 70 to 84 is Pretty good: most of it looks fine, with a few soft spots. 50 to 69 is Mixed: some parts of the night look fine, and some are working against you. Under 50 is Struggling: several answers are pulling the score down.
Under the number, the page names the one or two questions that cost the most points. That is the useful part. A 74 with a short night is a different problem from a 74 with a regular night that still leaves you tired.
What this score does not do
It does not measure your sleep. There is no sensor and no lab. It only adds up what you report about a typical night. People misjudge how long they were actually asleep, and one bad week can look like a habit.
It is not a medical test, and it is not a published clinical questionnaire. A low score is a reason to look at the gaps, not a diagnosis. If you are sleepy while driving, waking gasping, or exhausted most days, talk with a doctor.
Frequently Asked Questions
How does the sleep quality calculator work?
It asks eight questions about how long you sleep, how easily you fall and stay asleep, how rested you feel, and a few habits around bedtime. Each answer is worth points. The best answers add up to 100, and your score is that total.
What is a good sleep quality score?
85 to 100 is Strong. 70 to 84 is Pretty good. 50 to 69 is Mixed. Under 50 is Struggling. The band is a plain reading of this checklist, not a medical grade.
Is this a medical sleep test?
No. It does not measure your sleep, and it is not a diagnosis. It is an original checklist on this site, not a published clinical questionnaire. If sleep is a serious problem, talk with a doctor.
What affects the score the most?
Hours asleep and how you feel after waking carry the most points, then waking in the night. Screens, caffeine, and daytime sleepiness still count, but they move the score less.
How is this different from the sleep cycle calculator?
The sleep cycle calculator suggests a bedtime or wake-up time from 90-minute cycles. This one scores the sleep you are already getting, from what you report about a typical night.
If you want a bedtime or wake-up time instead, try the sleep cycle calculator.