Sleep Efficiency Calculator

Sleep efficiency = (time asleep / time in bed) × 100. If you spend 8 hours in bed but only sleep 6.5 hours, your efficiency is 81%. Above 85% is considered good, and above 90% is excellent.

Don't go to bed until sleepy. If you can't sleep after 20 minutes, get up and do something boring in dim light until drowsy. Don't use your bed for TV, phone, or worrying. Keep a consistent schedule. This is called stimulus control therapy.

Common causes: going to bed before you're sleepy, anxiety or racing thoughts, caffeine or alcohol, irregular schedule, napping too much or too late, screen time before bed, uncomfortable sleep environment, or underlying sleep disorders.