Sleep Tracker
Score your sleep in 30 seconds — or log it daily to see weekly, monthly, and yearly trends.
About the Sleep Tracker
The Sleep Tracker is a free online tool that scores your sleep quality on a 0–100 scale using five key signals: duration, sleep latency, night awakenings, how rested you feel, and weekly consistency. These are the same factors clinicians look at when assessing sleep health.
Unlike a wearable sleep tracker, this tool uses self-reported habits to give you a fast snapshot of your sleep — perfect for spotting issues before they become chronic. The duration target adjusts to your age group (teen, adult, or older adult) based on guidance from the National Sleep Foundation.
Every calculation happens locally in your browser. No data is uploaded, stored, or shared — answer honestly and your sleep profile stays with you.
How to Use the Sleep Tracker
- Pick your age group — recommended sleep duration changes meaningfully across teens, adults, and older adults.
- Enter your typical bedtime and wake-up time — use the times you actually keep on most nights, not your ideal schedule.
- Estimate your sleep latency — how long you typically lie awake before drifting off. If you're not sure, 15 minutes is a reasonable default.
- Count your night awakenings — include only awakenings that last more than a minute or two, not brief stirs you forget by morning.
- Rate how rested you usually feel on a 1–5 scale, then estimate how many days per week you actually hit your sleep goal.
- Click "Check My Sleep" — you'll get a total score, a breakdown across all five factors, and personalised insights.
- Or switch to "Log & Track" — save daily sleep entries and view weekly / monthly / yearly averages with a per-day chart over any date range you choose. All entries stay on your device.
Common Use Cases
Quick Sleep Audit
Wondering if your sleep is "good enough"? Use the tracker for an instant assessment without strapping on a wearable or logging a week of data.
Tracking Progress
Trying a new bedtime routine, cutting caffeine, or testing a magnesium supplement? Re-run the tracker every 2 weeks to see if your score improves.
Before Seeing a Doctor
Bring concrete numbers to a doctor's visit. Your latency, awakening count, and score breakdown make it easier to describe what's wrong.
Coaching Family Members
Run the tracker for a teen or older parent. The age-adjusted target makes it useful for households where everyone has different sleep needs.
Shift Worker Check-ins
Night and rotating shifts wreak havoc on sleep. Use the tracker on your typical week to quantify the impact and prioritise recovery days.
Wellness Programs
Coaches, trainers, and HR wellness leads can use the score as a low-friction baseline to start sleep conversations with clients or employees.
Frequently Asked Questions
How is the sleep score calculated?
The score combines five components: sleep duration (up to 30 points, weighted by age-band targets), sleep latency or time to fall asleep (up to 20), night awakenings (up to 20), subjective feeling of restedness (up to 15), and weekly consistency (up to 15). The sum produces a 0–100 score.
What does a "good" sleep score look like?
85+ is Excellent, 70–84 is Good, 55–69 is Fair, 40–54 is Poor, and below 40 is Very Poor. Most healthy adults score in the 70–90 range. Scores below 55 consistently are worth discussing with a healthcare provider.
Why does the tracker subtract latency from sleep time?
The minutes between getting into bed and actually falling asleep aren't restorative sleep. Subtracting latency gives a more accurate picture of true sleep duration — which is what your body actually uses to recover.
Is this as accurate as a wearable sleep tracker?
No — a wearable can measure actual sleep stages, while this tool relies on your self-reported habits. However, self-reported data is a well-validated method in sleep research, and a quick score is often enough to spot problems worth addressing.
Why does my age affect my score?
Recommended sleep duration varies by age. Teens need 8–10 hours, most adults need 7–9, and older adults often function well on 7–8. The tracker adjusts the duration component so the same number of hours can score differently depending on your life stage.
My score is high but I still feel tired. What's going on?
Possible causes include undiagnosed sleep apnoea, low iron or thyroid function, irregular sleep timing, chronic stress, or sleeping at the "wrong" time for your circadian rhythm. Persistent fatigue despite a high score is worth investigating with a doctor.
Can I use this for children?
The tracker's age bands start at teens (14+). For younger children, sleep needs and patterns differ significantly — consult paediatric sleep guidelines or a paediatrician rather than relying on this tool.
Is this a medical diagnosis?
No. The Sleep Tracker is an educational tool for self-assessment and habit tracking. It does not diagnose insomnia, sleep apnoea, or any other condition. If you have persistent sleep issues, please see a qualified healthcare professional.