Sleep Efficiency
% of time in bed asleep
The ratio of total time asleep to total time in bed, expressed as a percentage. A direct measure of sleep consolidation.
Typical optimal range 85% - 95%
Population median 83%
Key factors
- Stress and anxiety levels
- Consistency of sleep and wake times
- Screen time and stimulating activity before bed
What affects this metric
- Nighttime bathroom trips and pain are the most common causes of a drop.
- Efficiency declines gradually with age.
- Time spent in bed awake, reading, or on a phone lowers efficiency.
- Caffeine and alcohol both fragment sleep and reduce it.
References
Peer-reviewed sources supporting the key factors, contributing factors, and typical optimal range shown above.
- Ohayon M, Wickwire EM, Hirshkowitz M, et al.. National Sleep Foundation's sleep quality recommendations: first report. Sleep Health. 2017;3(1):6–19. doi.org/10.1016/j.sleh.2016.11.006
- Ohayon MM, Carskadon MA, Guilleminault C, Vitiello MV. Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals. Sleep. 2004;27(7):1255–1273. doi.org/10.1093/sleep/27.7.1255
- Riemann D, Espie CA, Altena E, et al.. The European Insomnia Guideline: an update on the diagnosis and treatment of insomnia 2023. Journal of Sleep Research. 2023;32(6):e14035. doi.org/10.1111/jsr.14035
- Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine. 2013;9(11):1195–1200. doi.org/10.5664/jcsm.3170
This guide is general information, not medical advice. Talk to your clinician about your own results.