📊 Interpretation
What your Pre-Sleep Relaxation Score means
Your Pre-Sleep Relaxation Score is a simple number from 0 to 100 that estimates
how “sleep-ready” your body and mind are right now, based on what you did in the last hour and throughout
today. It’s not measuring sleep stages or brainwaves — it’s measuring something more practical:
how many common sleep disruptors are active (screens, caffeine, alcohol, stress, environment)
and how many calming behaviors you’ve stacked (wind-down time, breathing, relaxation practice, exercise).
Think of it like a dashboard for your nervous system. A higher score suggests you’re in a calmer state where it’s
easier to fall asleep and stay asleep. A lower score suggests you’re in a “wired” state where it may take longer
to drift off, or you might wake more easily.
Score ranges (quick guide)
- 85–100: Calm & ready — your wind-down is working. Protect this vibe and keep it simple. 😌
- 70–84: Mostly settled — you’re close. One small tweak (screens, breathing, room) can push you higher.
- 50–69: Half-calm, half-wired — you’ll likely benefit from a stronger wind-down routine tonight.
- 0–49: Wired & restless — not “bad,” just a signal: reduce stimulation and add calming inputs now.
How to use it (the viral way)
- Run it nightly for 7 days and screenshot your score streak.
- Send your “Tonight Plan” to a friend as accountability (“I’m doing 8 minutes of breathing. Pray for me.”).
- Compare a “scrolling night” vs a “no screen night” and watch the score jump.
- Use it before travel, exams, or big presentations — it’s a quick calmness reset checklist.
🧮 Formula
How the score is calculated (simple + transparent)
The calculator starts with 100 points, then subtracts points for things that commonly raise arousal
(stress, late screens, caffeine, alcohol, worry loops, poor room setup). Then it adds points back for behaviors
that commonly lower arousal (relaxation minutes, slow breathing, a real wind-down routine, movement earlier in the day).
The goal isn’t perfection — it’s identifying your biggest, easiest lever.
Core inputs and why they matter
- Stress level (0–10): Higher stress keeps the body alert. The score gently penalizes higher stress, because stress often affects both falling asleep and staying asleep.
- Screen time (minutes): Screens are double trouble: stimulation + light exposure. More screen time in the last hour typically reduces sleep readiness.
- Caffeine after 2 PM: Many people are sensitive later in the day. The calculator applies a small penalty if you had caffeine late.
- Alcohol tonight: Alcohol can make you sleepy at first but often fragments sleep later. The score penalizes heavier intake more.
- Exercise today: Movement helps sleep pressure. The score gives a modest bonus for activity (without insisting you must work out).
- Relaxation practice (minutes): Reading, stretching, a warm shower, yoga, guided relaxation — anything that reduces stimulation adds points.
- Slow breathing / meditation: A small amount helps; 6+ minutes helps more. This is one of the fastest ways to change the score in real time.
- Room setup: Cool + dark + quiet supports better sleep onset and stability. If the room is “rough,” you lose points because the environment will fight you all night.
- Worry loops: Racing thoughts keep the brain “on duty.” High worry levels pull the score down.
- Wind-down routine length: A real wind-down is a buffer between your day and your bed. Longer (up to a point) is usually better.
- Brain-dump / journal: Offloading thoughts can reduce rumination. This gets a small bonus.
Simplified scoring breakdown (the math vibe)
Internally, the calculator uses weighted points that roughly follow this logic:
Score = 100 − penalties + bonuses, then it clamps the result to stay between 0 and 100.
Penalties are larger for high stimulation behaviors (heavy alcohol, long screens, high stress)
and smaller for minor factors (a little caffeine uncertainty). Bonuses are stronger for
immediately calming behaviors (breathing, relaxation minutes) and moderate for “background helpers”
like exercise earlier in the day.
Example 1: “I’m chill tonight”
Stress 3/10, screens 10 minutes, no caffeine, no alcohol, exercise 30 minutes, relaxation 20 minutes,
breathing 8 minutes, room ideal, worry low, wind-down 30 minutes, journal yes.
This usually lands in the 80–95 range — because you removed big disruptors and stacked calm.
Example 2: “I can’t stop scrolling”
Stress 7/10, screens 55 minutes, caffeine maybe, 1–2 drinks, no exercise, relaxation 0,
breathing none, room okay, worry high, wind-down 5 minutes, journal no.
This often lands around 35–55. The good news: doing 8 minutes of slow breathing,
dimming screens, and adding a 15-minute wind-down can move the score tonight.
Example 3: “Busy day, still salvageable”
Stress 6/10, screens 25 minutes, no caffeine, no alcohol, exercise 15 minutes, relaxation 10,
breathing some, room ideal, worry medium, wind-down 20 minutes, journal no.
This usually lands around 60–78. Small improvements (journal, fewer screens, longer wind-down)
can push you into the “mostly settled” zone.