Sleep Efficiency Calculator
Track and optimize your sleep quality using evidence-based CBT-I principles. Calculate your sleep efficiency to identify areas for improvement.
Sleep Information
Your Sleep Efficiency
Personalized Recommendation
Sleep Efficiency Ranges
What is Sleep Efficiency?
Sleep efficiency is the percentage of time spent asleep while in bed. It's calculated by dividing total sleep time by time in bed, then multiplying by 100. A higher percentage indicates better sleep quality.
Why It Matters
Sleep efficiency is a key metric in Cognitive Behavioral Therapy for Insomnia (CBT-I). It helps identify sleep problems and track improvement. Good sleep efficiency (≥85%) is associated with better health, mood, and cognitive function.
How to Improve
Maintain a consistent sleep schedule, create a relaxing bedtime routine, optimize your bedroom environment (cool, dark, quiet), limit screen time before bed, avoid caffeine and alcohol late in the day, and exercise regularly (but not too close to bedtime).
