Sleep Efficiency Calculator

Answer the sleep efficiency calculator questions based on your typical night's sleep in the past week to estimate your typical sleep efficiency.

What time did you go to bed?
What time did you try to go to sleep?
What time did you fall asleep?
How many times did you wake up during the night?
In total, how long did these awakenings last (in minutes)?
What time was your final awakening?
What time did you get out of bed to start your day?

Total time in bed:

Total time awake in bed:

Your sleep efficiency:

Your sleep duration:

Now that you have calculated your sleep efficiency and sleep duration, take a look at the table to get an idea of where you fall on the sleep efficiency scale. You can use your sleep efficiency calculation for making adjustments to your Sleep Prescription.

95% or greater Too high? Your efficiency is very high, possibly too high. Consistently scoring above 95% could indicate that you are not getting enough sleep. Are you going to bed very late and getting up early? Are you getting enough sleep?

My sleep prescription: set bedtime for this week should be 30 minutes earlier

90% to 94% Great result! When you are in bed you are spending most of your time asleep.

My sleep prescription: set bedtime for this week should be 15 minutes earlier

85% to 89% Great result! When you are in bed you are spending most of your time asleep.

My sleep prescription: set bedtime for this week should be unchanged

70% to 84% Some opportunity for improvement. Ideally, you should be spending a larger proportion of your time in bed asleep.

My sleep prescription: set bedtime for this week should be 15 minutes later

Less than 70% Lots of opportunity for improvement. You are spending more time in bed while awake than is recommended. You may be finding it difficult to get to sleep, stay asleep, or both.

My sleep prescription: set bedtime for this week should be 15 minutes later

Needing 8 hours of sleep per night is a myth. Everyone is different. Some people function very well during the day, without feeling excessively tired, with less than 8 hours of sleep per night. Other people do best with 8 or 9 hours per night. Visit the National Sleep Foundation for more information about recommended duration of sleep for different age groups.