Not Medical Advice
This tool provides general educational estimates based on typical sleep-cycle averages. It is not medical advice. If you have ongoing sleep problems, please consult a qualified doctor.
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Your Data Stays on Your Device
Everything you enter — sleep times, diary entries, schedules — is saved only in your browser's local storage. Nothing is uploaded to any server. We never see your data.
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⭐ Sleep Score Quiz
⭐ Sleep Score Quiz — How to Use
What This Tool Does
The Sleep Score is a 22-question assessment giving you a score from 0–100 across six dimensions: Duration, Quality, Caffeine, Environment, Pre-sleep Routine, and Daytime Energy.
When to Use It
Take it once for a baseline. Retake after making changes to see if your habits are improving.
Fields Explained
22 Questions
Each question has 4–5 options. Pick the one that best describes your average recent experience — not your best or worst night.
Be Honest
There are no right answers. Inflating your score just gives you less useful data.
Reading the Result
An overall score (0–100) and per-category scores. Each category highlights what is working and where to focus.
Pro Tips
Score 85–100: your sleep habits are strong. Focus on consistency.
Score 60–84: one or two targeted changes can make a big difference.
Score below 60: consider speaking to a doctor — especially if you feel unrefreshed despite adequate time in bed.
The report highlights your two weakest categories with specific action steps.
Try a Sample
Sample scenario
A demonstration run with above-average sleep habits selected — consistent schedule, good environment, moderate caffeine.
Expected result: Score in the Good or Excellent range · Category breakdown across 6 sleep dimensions
✨ Free · 100% Browser · No Login
Your Personal Sleep Score
Answer 6 quick sections. Get a detailed score across every dimension of sleep health — with a full PDF report, charts, and your top fixes tonight.
⏱ 3 minutes🔒 Data stays on your device📄 Free PDF export🔄 Retake anytime
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Section 1 of 6
Sleep Duration & Consistency
On a typical weeknight, how many hours of sleep do you actually get?
Count from when you fall asleep to when you wake up — not time in bed.
How consistent is your bedtime across the week (including weekends)?
How do you feel within the first 30 minutes of waking up most mornings?
3 questions
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Section 2 of 6
Sleep Quality & Night Waking
How long does it typically take you to fall asleep after getting into bed?
How many times do you wake during the night on a typical night?
Do you snore, gasp, or wake up with a dry mouth or headache? (or has anyone told you that you do?)
How would you rate your overall sleep quality over the past 2 weeks?
4 questions
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Section 3 of 6
Caffeine & Substances
When is your last caffeinated drink of the day?
Coffee, tea, energy drinks, cola, pre-workout — all count.
How many caffeinated drinks do you have per day on average?
Do you use alcohol to help you fall asleep?
3 questions
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Sleep Environment
How dark is your bedroom when you sleep?
What is your bedroom temperature like when you sleep?
How noisy is your sleeping environment?
Is your mattress and bedding comfortable for you?
4 questions
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Pre-Sleep Routine & Hygiene
When do you stop using screens (phone, laptop, TV) before bed?
Do you have a consistent wind-down routine before bed?
Reading, stretching, bath, breathing — anything that signals "sleep time".
Do you feel mentally relaxed when you get into bed — or are you replaying the day / worrying?
Do you avoid using your bed for non-sleep activities (working, eating, watching TV in bed)?
4 questions
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Daytime Energy & Impact
How often do you feel excessively sleepy during the day (needing to fight to stay awake)?
Has poor sleep noticeably affected your mood, focus, or performance at work/school?
Do you exercise regularly (at least 3 × per week for 20+ minutes)?
Do you get natural bright light exposure within the first hour of waking up?
4 questions
🌙 Sleep Score Report
Generated by sleepcalculators.site ·
This report is for educational purposes only and is not medical advice.
0
/100
Category Breakdown
How you scored across 6 dimensions
📊 Sleep Health Radar Chart
📈 Score vs Healthy Benchmarks
Key Insights
What your scores are telling you
Action Plan
Your personalised top fixes
📅 Your 7-Day Sleep Improvement Plan
Day
Tonight's Focus
Effort
💤 Sleep Debt Estimate
📄 Export Your Full Sleep Report
Download a complete branded PDF with your score, charts, personalised fixes and 7-day plan — entirely free, no email required.
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Disclaimer: This Sleep Score is an educational self-assessment tool based on published sleep science research and CDC guidelines. It is not a medical diagnosis and should not replace professional medical advice. If you have persistent sleep difficulties, excessive daytime sleepiness, or symptoms of sleep apnoea, please consult a qualified health professional.