Sleep Quality Analyzer
Scores sleep across 6 dimensions, identifies disruptors, and generates a personalized sleep optimization protocol.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Sleep Quality Analyzer
Scores sleep across 6 dimensions, identifies disruptors, and generates a personalized sleep optimization protocol.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Hours slept
Enter a measured or estimated value (minimum 0) (maximum 14), using the unit indicated in the field label.
Sleep quality (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Time to fall asleep (min)
Enter a measured or estimated value (minimum 0) (maximum 120), using the unit indicated in the field label.
Wakeups per night
Enter a measured or estimated value (minimum 0) (maximum 10), using the unit indicated in the field label.
Feel rested (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Bedtime
Enter the requested value using the format shown in the form.
Wake time
Enter the requested value using the format shown in the form.
Caffeine after 2pm
Enter the requested value using the format shown in the form.
Alcohol last night
Enter the requested value using the format shown in the form.
Screens before bed
Enter the requested value using the format shown in the form.
Exercised within 2h of bed
Enter the requested value using the format shown in the form.
Stress level (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Age
Enter a measured or estimated value (minimum 12) (maximum 100), using the unit indicated in the field label.
Goal
Choose the option that matches your context; available options include Performance, General Health.
How to interpret the output
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Sleep scores are estimates based on self-report. Chronic sleep issues require medical evaluation.
Read the full disclaimerFrequently asked questions
What does the Sleep Quality Analyzer estimate?
Scores sleep across 6 dimensions, identifies disruptors, and generates a personalized sleep optimization protocol.
Which information do I need for this recovery tool?
Provide Hours slept, Sleep quality (1-10), Time to fall asleep (min), Wakeups per night, Feel rested (1-10), and any additional fields shown above. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Sleep scores are estimates based on self-report. Chronic sleep issues require medical evaluation. Read the medical disclaimer.
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