Sleep Calculator

🌙 Advanced Sleep Calculator – Description

The Advanced Sleep Calculator is a science-based tool designed to help you understand and improve your sleep quality. It analyzes your bedtime, wake-up time, sleep duration, and nap habits to provide a Sleep Quality Score out of 100.

This calculator is built around natural 90-minute sleep cycles, circadian rhythm principles, and healthy sleep timing guidelines. By identifying whether your sleep schedule is perfect, acceptable, or poor, it helps you make smarter decisions for better rest, energy, and focus throughout the day.

The tool is ideal for students, professionals, and anyone who wants to build healthier sleep habits.

How to Use the Sleep Calculator (Instructions)

Follow these simple steps to get your sleep score:

Enter Your Bedtime

Select the time you usually go to bed at night.
✔ Best bedtime range: 9:00 PM – 1:00 AM

Enter Your Wake-Up Time

Choose the time you wake up in the morning.
✔ Best wake-up range: 5:00 AM – 10:00 AM

Select Nap Duration (Optional)

Choose your daytime nap length if you take naps:

• No nap – Best for most people

• 20 minutes – Power nap (recommended)

• 60–90 minutes – May reduce night sleep quality

Click “Calculate”

The calculator will instantly analyze your sleep and show:

• Sleep Quality Score (out of 100)

• Sleep Category (Perfect, Better, or Poor)

• Warnings if your sleep habits are unhealthy

• Helpful explanations to improve your routine

How the Sleep Score Works

Your score is calculated based on these factors:

Perfect Sleep (85–100)

• 7–9 hours of sleep (ideal: 7.5–8 hours)

• Bedtime between 9 PM – 1 AM

• Wake-up between 5 AM – 10 AM

• No nap or 20-minute power nap

⚠️ Better / Acceptable Sleep (65–84)

• Slightly short or long sleep

• Minor timing issues

• Occasional naps

Poor Sleep (Below 65)

• Less than 6.5 hours of sleep

• Very late bedtime or wake-up

• Long naps (60–90 minutes)

• Irregular sleep schedule

Example of Perfect Sleep (100 / 100)

•  Bedtime: 10:30 PM

•  Wake-up: 6:00 AM

•  Nap: None or 20 minutes

Important Notes

• This calculator automatically adjusts for AM/PM interpretation to avoid incorrect results.

• Results are educational and informational only.

• This tool does not replace medical advice or professional sleep diagnosis.