How to calculate sleep efficiency?
To calculator your sleep efficiency, you will need a sleep tracker. It’s also a good idea to keep a sleep diary when calculating sleep efficiency so that you can get an average value over a certain time period (i.e. a month).
To help explain how to calculate sleep efficiency, let’s look at an example of sleep efficiency from Michael:
I try to be in bed by 11pm and get up at 7am most days of the week, including weekends. Routine is hugely important if you want to sleep well, and I value my sleep.
My sleep tracker told me that over the course of a month I was in bed for an average of 7 hours and 50 minutes a night, but I was only asleep for 6 hours and 40 minutes. The rest of the time I was trying to sleep, roaming the house or reading.
If you translate that into minutes you can calculate my sleep efficiency:
((6 × 60) + 40) / ((7 × 60) +50) = 400/470 = 85%
85% is pretty good. In fact, anything between 85% and 90% is excellent, and very few people have a sleep efficiency that is over 90%. An insomniac will probably spend around 70% of the night asleep.
You can calculate your sleep efficiency by using the calculator here.