This is an educational tool only. Not medical advice. Consult your doctor.
Upload your sleep data or enter metrics manually to get a detailed sleep score breakdown by stage, efficiency, and disturbances. Then use the habit simulator to see how small changes could improve your score.
Supports
Oura, Whoop, Garmin
Output
Score breakdown + habits
History
Saved in your browser
Sleep Score Calculator
Enter your sleep data or upload a CSV export.
Drag & drop a CSV sleep export, or
Works with Oura, Whoop, Garmin, and Apple Health CSV exports
Your sleep score is a weighted composite of four components, each reflecting a different dimension of sleep quality. Sleep efficiency (40%) measures the ratio of actual sleep to time in bed, penalizing excessive tossing and waking. Sleep stage balance (30%) evaluates whether your deep sleep and REM sleep fall within healthy proportions, since both stages are essential for physical recovery, memory consolidation, and emotional regulation. The disturbance penalty (20%) accounts for the number of nighttime awakenings, which fragment sleep architecture even when total sleep time looks normal. Finally, sleep onset latency (10%) measures how long it takes you to fall asleep, with longer onset times often signaling hyperarousal, poor sleep pressure, or suboptimal wind-down habits.
40%
Sleep Efficiency
Time asleep vs. time in bed
30%
Stage Balance
Deep + REM proportions
20%
Disturbance Penalty
Nighttime awakenings
10%
Sleep Onset Latency
Time to fall asleep
Sleep trackers from Oura, Whoop, Garmin, and Apple Watch give you a sleep score each morning, but most people have no idea what drives that number. Is it your deep sleep percentage, your sleep efficiency, or the three times you woke up at 2 AM? A sleep score breakdown tool answers that question by splitting your single number into its component parts so you can see exactly where to improve.
The habit impact simulator takes it a step further. Instead of vague advice like “improve your sleep hygiene,” you can toggle specific habits—caffeine cutoff before 2 PM, consistent bedtime, screen avoidance, or skipping alcohol—and see the projected point improvement. This makes it easier to prioritize which change to try first based on your current deficiency areas.
Whether you are troubleshooting a low Oura sleep score, trying to improve deep sleep percentage on your Whoop, or just want to understand what sleep onset latency means for your overall sleep quality, this free calculator gives you the clarity that your tracker app leaves out.
This is an educational tool only. Not medical advice. Consult your doctor.