Sleep Score
0 to 100 composite
A 0 to 100 composite rating of the prior night's sleep quality, derived from duration, stage distribution and overnight biometrics. Includes scored contributing factors and any applied penalties.
Typical optimal range 80 - 100
Population median 74
Key factors
- Caffeine intake timing
- Screen time and light exposure before bed
- Room temperature and sleep environment
What affects this metric
- Cannabis and most sleep medications change stage distribution, not just duration.
- Pain, shift work, and late naps can lower your score.
- Alcohol, caffeine, and late screen time reduce sleep quality.
- Late or heavy meals fragment sleep and lower the score.
- Inconsistent bed and wake times lower it even when duration is adequate.
- Room temperature, light, and noise affect stage distribution.
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
- 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
- Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcoholism: Clinical and Experimental Research. 2013;37(4):539–549. doi.org/10.1111/acer.12006
- Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology. 2012;31:14. doi.org/10.1186/1880-6805-31-14
This guide is general information, not medical advice. Talk to your clinician about your own results.