Documentation Dashboard
Home Science Health Scores Explained Sleep Score Explained

Sleep Score Explained

What is the Sleep Score?

The Sleep Score offers an overview of how well your sleep supports your overall health and recovery. It takes into account various aspects of your sleep, such as duration, consistency, and the quality of your sleep cycles. By analyzing these factors, the score adapts to your unique sleep patterns and habits. This personalized approach provides insights into your sleep quality, helping you stay in tune with your body and make adjustments to enhance your well-being.



Why is it Important?

Understanding your Sleep Score can be valuable when aiming to improve your daily energy levels, mood, and overall health. Quality sleep is essential for cognitive function, emotional balance, and physical and mental recovery. The Sleep Score helps you recognize how your sleep habits influence these areas, enabling you to make informed decisions to enhance your sleep and, consequently, your daily life. While the score is a helpful tool, it is best considered alongside how you feel overall.



How to Interpret the Score

The Sleep Score ranges from 0 to 100, with higher scores indicating that your sleep habits are well-aligned with promoting better health and recovery. Here's a general guide to interpreting your Sleep Score:

  • 81-100: High
    You are getting adequate, consistent, and high-quality sleep. This range suggests your sleep patterns are effectively supporting both mental and physical recovery.
  • 66-80: Medium
    Your sleep appears to be moderately supporting your health, with some areas that could be improved. Focusing on sleep consistency and environment might enhance your sleep quality.
  • 51-65: Low
    This range indicates that your sleep may be somewhat limited in quality or duration, which may impact daily functioning. It might be beneficial to prioritize better sleep habits and address potential disruptions.
  • 0-50: Minimal
    A lower score suggests that your sleep may not be adequately supporting your recovery and health. Considering significant changes to your sleep routine could be helpful.



How the Sleep Score Works

Factors Contributing to the Sleep Score

The Sleep Score is built on several key factors that together provide a comprehensive view of your sleep quality. Each factor plays a specific role in assessing how well-rested you are and how effectively your sleep supports your health. Here’s a breakdown of the main factors that contribute to the score:

  • Sleep Duration: The total amount of sleep you get each night is crucial for recovery. Adequate sleep is foundational for maintaining energy levels, cognitive function, and overall well-being.
  • Sleep Regularity: Consistency in your sleep schedule helps regulate your body's internal clock. Regular bedtimes and wake times contribute to better sleep quality and overall health.
  • Sleep Continuity: The amount of uninterrupted sleep you experience. Fewer awakenings during the night lead to more restorative sleep, enhancing recovery and daytime performance.
  • Sleep Debt: This represents the difference between the sleep you need and what you actually get over time. Accumulating sleep debt can negatively impact health and cognitive function.
  • Circadian Alignment: How well your sleep-wake cycle aligns with your body's natural rhythms. Proper alignment can improve sleep quality and daytime alertness.
  • Physical Recovery (Deep Sleep): This factor looks at the amount of deep sleep you get, which is vital for physical restoration. Deep sleep supports muscle repair and immune function.
  • Mental Recovery (REM Sleep): REM sleep is essential for cognitive functions like memory consolidation and emotional regulation. This factor reflects how well your mind recovers during sleep.



Data from Phones and Wearables

The Sleep Score is designed to be flexible, using data collected from either smartphones or wearables to provide insights into your sleep patterns. Depending on the device you use, the accuracy and range of data can vary:

  • Phone-Based Data: For users without wearables, factors such as Sleep Duration, Sleep Regularity, Sleep Debt, and Circadian Alignment can be estimated using phone sensors and user input. While these estimates can be helpful, they may not capture the full detail that wearables provide.
  • Wearable-Based Data: When a wearable device is present, all factors contributing to the Sleep Score are derived from it, allowing for a more comprehensive and accurate assessment. Wearables offer precise tracking of Sleep Stages (Deep Sleep and REM Sleep), Sleep Continuity, and other vital metrics.

Whether you rely on a smartphone or a wearable device, the Sleep Score adapts to the available data to provide the most accurate and relevant information for you.



How to Improve Your Sleep Score

You can improve your Sleep Score by focusing on the various factors that contribute to it. By making small, consistent adjustments in your daily habits and routines, you can enhance your sleep quality and overall well-being. Here’s a breakdown of each factor and recommendations to help improve your score:

  1. Sleep Duration
    • Aim for 7-9 hours of sleep per night, depending on your personal needs.
    • Prioritize sleep by establishing a regular bedtime that allows sufficient rest.
    • Limit caffeine and alcohol intake, especially in the hours leading up to bedtime.
  2. Sleep Regularity
    • Go to bed and wake up at the same time every day, including weekends.
    • Establish a relaxing pre-sleep routine to signal to your body that it's time to wind down.
    • Avoid napping late in the day, as it can disrupt your nighttime sleep schedule.
  3. Sleep Continuity
    • Create a sleep-friendly environment: keep your bedroom dark, quiet, and cool.
    • Limit exposure to screens and bright lights at least an hour before bed.
    • Address any sleep disruptions, such as noise or discomfort, that may cause awakenings.
  4. Sleep Debt
    • If you've had several nights of insufficient sleep, consider adjusting your schedule to allow for extra rest.
    • Short daytime naps (20-30 minutes) can help reduce sleep debt without interfering with nighttime sleep.
    • Monitor your sleep patterns to identify habits that may be contributing to sleep debt.
  5. Circadian Alignment
    • Expose yourself to natural light during the day, especially in the morning.
    • Limit exposure to bright lights in the evening to support your body's natural sleep-wake cycle.
    • Consider adjusting meal times and exercise routines to align with daylight hours.
  6. Physical Recovery (Deep Sleep)
    • Engage in regular physical activity during the day, but avoid intense workouts close to bedtime.
    • Practice relaxation techniques like deep breathing or meditation before bed.
    • Ensure your sleep environment is comfortable to promote deeper sleep stages.
  7. Mental Recovery (REM Sleep)
    • Manage stress through mindfulness practices, journaling, or gentle yoga.
    • Establish a calming bedtime routine to ease your mind before sleep.
    • Avoid heavy meals and stimulating activities in the evening that might interfere with REM sleep.

Remember, consistency is key, and small changes over time can lead to significant improvements in your sleep quality and overall health. By paying attention to your Sleep Score and the factors that influence it, you can take proactive steps toward better rest and well-being.