Sleep Quality Score Calculator

Calculate your sleep quality score based on REM, Deep, and Light sleep stages. Get age-adjusted recommendations to improve your sleep architecture.

Total time spent asleep (not time in bed)

Rapid Eye Movement sleep (dreaming phase)

Slow-wave sleep (physical restoration)

Light sleep will be auto-calculated if left empty

Times you woke up during the night

Time from lights out to falling asleep

Age affects sleep architecture needs

Score = Duration Score (0-30) + REM % Score (0-25) + Deep % Score (0-25) + Continuity Score (0-20). Ideal REM: 20-25% (age-adjusted). Ideal Deep: 15-20% (decreases with age).
7.5h total sleep: 2h REM (26.7%), 1.5h Deep (20%), 4h Light (53.3%), 2 awakenings, 15min latency, age 35: Score ~75/100 (Good). REM slightly high, overall good architecture.

What is a good sleep quality score?

A sleep quality score above 80 is excellent. 60-79 is good, 40-59 is fair, and below 40 needs improvement. Key factors: REM should be 20-25% of total sleep, Deep sleep 15-20% (higher when young, decreases with age). Minimize awakenings and keep sleep latency under 20 minutes.

How much REM and Deep sleep do I need?

For adults: REM sleep should be 90-120 minutes (20-25% of total sleep). Deep sleep should be 60-90 minutes (15-20% of total). Needs decrease with age: young adults may need 20% deep sleep, while seniors may only get 5-10%. Track trends over time rather than single nights.

Why do my REM and Deep sleep percentages matter?

REM sleep is critical for memory consolidation, learning, and emotional processing. Deep sleep is essential for physical restoration, immune function, and brain detox (glymphatic system). Light sleep is transitional. Poor architecture (too litle REM/deep) increases health risks even with adequate total sleep.

How can I improve my sleep quality score?

To improve: 1) Consistent sleep/wake times, 2) Cool room (65-68°F/18-20°C), 3) Dark room (blackout curtains), 4) No screens 1 hour before bed (blue light reduces REM), 5) Avoid alcohol (reduces REM by 20-30%), 6) Regular exercise, 7) Magnesium glycinate before bed.