Sleep TilesSleep score calculator
Enter one night and get a score out of 100, with the points behind it. It uses the Sleep Tiles formula with your own sleep goal and bedtime window.
What the score is made of
Each night gets up to 100 points from four parts. Duration is worth up to 40 and compares your time asleep with your goal. Efficiency, up to 20, is the share of your time in bed that you spent asleep. Bedtime, up to 20, checks when you got into bed against your window. Restfulness, up to 20, comes from how much of the night was deep and REM sleep and how many times you woke up.
The example filled in above is the worked example from how a sleep score is calculated, which explains where every point comes from. It scores 71, just over the line for a good night.
Where to find your numbers
Your tracker's app shows each night's time in bed, time asleep and stages. To get the deep and REM percentage, add the two together and divide by your time asleep. For example, 70 minutes of deep and 100 minutes of REM in a 7 hour night is 170 out of 420 minutes, or about 40%.
Watches and rings estimate stages from movement and heart rate, so treat that percentage as a rough figure. If your tracker only records asleep and awake, tick the box above. Restfulness is then left out and the other three parts are scaled up to 100.
Why your watch gives a different number
Every tracker weighs the night differently. Apple Watch, for example, gives 50 points to duration, 30 to bedtime and 20 to interruptions, as covered in the Apple Watch sleep score, explained. So the same night can get two different scores, and neither is wrong. What matters more is how your own score moves from week to week.
Score every night automatically
This page scores one night at a time. Sleep Tiles does it for every night your Apple Watch, Oura Ring, WHOOP, Garmin or sleep app saves to Apple Health, using your own goal and bedtime window, and shows the year as a grid of colored tiles with a streak for nights of 70 or more.
Questions
What is a good sleep score?
In Sleep Tiles, 70 or more is a good night and counts toward a streak, and 85 or more is a great one. Under 50 is poor and 50 to 69 is fair. Other apps use their own scales.
Why is my score lower than my watch's?
Each app weighs the night differently. This calculator uses the Sleep Tiles formula, which gives the most points to duration and also counts efficiency and restfulness.
Can I get a score without sleep stages?
Yes. Tick "My tracker doesn't record sleep stages" and restfulness is left out, with duration, efficiency and bedtime scaled up to 100.
Does a late bedtime cost points if I work nights?
Not if you set your bedtime window to match. The window works around the clock, so a window of 8 to 9 AM after a night shift works the same way as one at 10:30 PM.
