Sleep Score Calculator (7-Day Self-Check)

Wondering How Good Your Sleep Really Is?

This quick Sleep Score Calculator looks at your sleep habits over the last 7 days and gives you a clear snapshot of what’s working and what may be holding your sleep back. In under a minute, you’ll get your sleep score plus practical next steps to improve sleep quality, energy, and consistency.

Welcome to your Sleep Score Calculator

1. 
Sleep Duration

Over the last 7 days, how many hours of sleep did you get on average per night?

2. 
Time To Fall Asleep

How long did it usually take you to fall asleep?

3. 
Night Awakenings

How often did you wake up during the night?

4. 
Morning Restfulness

How rested did you feel on most mornings?

5. 
Sleep Schedule Consistency

How consistent was your bedtime and wake time?

6. 
Caffeine After 2pm

How often did you consume caffeine after 2pm?

7. 
Alcohol Near Bedtime

How often did you drink alcohol within 3 hours of bedtime?

8. 
Screens Before Bed

How often did you use screens during the last hour before bed?

9. 
Bedroom Environment

How would you rate your bedroom environment for sleep?

10. 
Breathing / Snoring Flag

Has anyone noticed loud snoring or breathing pauses while you sleep?

 

If your score suggests inconsistency or fatigue, you may find it helpful to explore our Night Routine Guide or learn how sleep debt builds over time.

This tool is for educational purposes and does not replace medical advice.

Learn What Is A Good Sleep Score? (And How To Improve It Naturally)

Also check out:

*  Calming Pre-Sleep Routine
*  Morning Habits That Can Improve Your Sleep At Night
*  How To Reset Sleep Cycle Checklist


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