Sleep Efficiency Score
How much of your time in bed actually turns into sleep?
Sleep efficiency is the ratio of time you actually slept divided by time you spent in bed, expressed as a percentage. If you are in bed for 8 hours but actually sleeping 6, your efficiency is 75%. Healthy adult sleep efficiency is above 85%. Under 80% often signals an underlying issue - difficulty falling asleep, fragmented sleep with frequent waking, or lying in bed for non-sleep activities. This calculator produces your sleep efficiency score based on a short self-assessment and provides interpretation: what is normal, what is concerning, and what specific changes typically help. The score is most useful as a baseline you can track over weeks - changes matter more than any single number. If your efficiency is consistently below 75% despite good habits, that is a signal to talk with a sleep specialist.
The Science
Sleep efficiency is a standard metric in sleep research and clinical sleep medicine. Normal adult efficiency is 85%+. Clinically significant insomnia typically shows efficiency below 75% with accompanying daytime symptoms. Self-reported efficiency correlates well with polysomnography-measured efficiency when subjects are paying attention.
How It Works
Enter your bedtime and morning wake time.
Estimate how long it took to fall asleep.
Estimate time awake during the night.
Get your efficiency score with interpretation and tips.