SleepScore: Sleep Quality Calculator

Q: What is “sleep efficiency”?

Sleep efficiency is the percentage of time you’re asleep while you’re in bed. Higher usually means better sleep quality.

Q: What is WASO?

WASO means “wake after sleep onset” — minutes awake after you’ve fallen asleep.

Q: Is this medical advice?

No — it’s an educational estimate. If symptoms persist, talk to a qualified professional.

Q: When should I consider replacing my mattress?

If you’re waking up sore, the mattress is sagging, or you sleep better elsewhere, it’s worth checking mattress fit.

Q: How do I know if my mattress is causing poor sleep?

If you wake up with stiffness, shoulder/hip pressure, numbness/tingling, or you sleep noticeably better in hotels/other beds, your mattress may not be supporting your body properly.

Q: Can the wrong firmness cause back or shoulder pain at night?

Definitely. Too firm can create pressure points (often shoulders/hips), while too soft can let your spine sink out of alignment (often lower back). A better “match” usually reduces pain and improves sleep continuity.

Q: How often should I replace my mattress?

Many people consider replacing around 7–9 years, but it depends on materials, body type, and wear. If you’re waking up uncomfortable, noticing sagging, or your sleep quality has declined over time, it may be worth reassessing sooner.

Did you know?

Insufficient sleep (<7 hours) is associated with higher risk of chronic conditions like obesity, diabetes, hypertension, heart disease, stroke, anxiety, and depression.

How good is your sleep? Get a 0–100 Sleep Quality Score, see what’s limiting your rest, and get a personalized plan to sleep better.

Calculate your Sleep Quality Score

Bedtime

When you got into bed to sleep.

Wake-up time

When you woke up for the day.

Time to fall asleep (minutes)

Most people do best when they fall asleep in 10–30 minutes (varies).

Number of awakenings

How many times you remember waking up.

Advanced options (recommended for accuracy)

Minutes awake during the night (WASO)

If you’re awake a lot during the night, quality drops even if duration is high.

Age range

Used to set a healthy sleep duration target.

How rested do you feel? (1–5)

Sleep environment (1–5)

Screen time in the last hour

Pain/discomfort in bed?

Caffeine within ~6 hours of bed Alcohol within ~3 hours of bed

Note: This tool estimates sleep quality using common sleep metrics. It’s not medical advice. If you suspect a sleep disorder, talk to a qualified clinician.

Your personalized plan:

Try the Mattress Matchmaker Get help in-store

Send me my results

Get your score + tips emailed. We’ll tag this signup as “sleep-quality-calculator”.

What this calculator measures (and why it’s different)

Most sleep calculators only suggest bedtimes based on sleep cycles. This one estimates sleep quality using practical metrics like sleep duration, time to fall asleep, night awakenings, and sleep efficiency (time asleep ÷ time in bed). You’ll get a 0–100 score, your main limiter (what’s hurting your sleep most), and a personalized plan with actionable fixes you can try tonight. And if discomfort or restless sleep shows up in your inputs, we’ll also flag when your mattress fit may be contributing—because comfort and support play a big role in staying asleep.

Pro tip: If you’re sleeping “enough” but still waking up tired, focus on continuity (less awake time overnight) and comfort.

FAQ

What is “sleep efficiency”?

Sleep efficiency is the percentage of time you’re asleep while you’re in bed. Higher usually means better sleep quality.

What is WASO?

WASO means “wake after sleep onset” — minutes awake after you’ve fallen asleep.

Is this medical advice?

No — it’s an educational estimate. If symptoms persist, talk to a qualified professional.

When should I consider replacing my mattress?

If you’re waking up sore, the mattress is sagging, or you sleep better elsewhere, it’s worth checking mattress fit.

How do I know if my mattress is causing poor sleep?

If you wake up with stiffness, shoulder/hip pressure, numbness/tingling, or you sleep noticeably better in hotels/other beds, your mattress may not be supporting your body properly.

Can the wrong firmness cause back or shoulder pain at night?

Definitely. Too firm can create pressure points (often shoulders/hips), while too soft can let your spine sink out of alignment (often lower back). A better “match” usually reduces pain and improves sleep continuity.

How often should I replace my mattress?

Many people consider replacing around 7–9 years, but it depends on materials, body type, and wear. If you’re waking up uncomfortable, noticing sagging, or your sleep quality has declined over time, it may be worth reassessing sooner.