What the Sleep Progress Score means

The goal of this tracker is to turn messy real life into a clean, motivating number you can follow. Most people don’t need a perfect sleep lab report to get better sleep — they need feedback that feels actionable. This calculator gives you that feedback by scoring seven common sleep levers and comparing your baseline week to your current week.

You’ll see three things in the result: (1) your baseline Sleep Health Score, (2) your current Sleep Health Score, and (3) your Sleep Progress Score (0–100) that summarizes how much you improved. A score around 50 means your current week is roughly similar to baseline. Above 50 means you improved overall. Below 50 means the week slipped.

• 80–100: Major improvement. You changed at least one big lever and it shows.
• 65–79: Solid progress. You’re building consistency and removing friction.
• 50–64: Slight improvement or stable. That’s still a win — stability is a skill.
• 35–49: Mild regression. You likely had schedule stress, screens, or caffeine drift.
• 0–34: Tough week. Don’t panic — use the breakdown to pick one gentle reset.

• Daily sleep is noisy: one bad night can ruin your mood but doesn’t mean you’re failing.
• Weekly averages reveal patterns: bedtime drift, caffeine creep, “Sunday scaries,” and travel effects.
• Weekly check-ins feel doable and are easier to turn into a habit (and a shareable ritual).

How the score is calculated (simple, transparent)

The tracker calculates a Sleep Health Score for baseline and current week, then compares them. Each input becomes a sub-score between 0 and 100. Sub-scores are combined with weights to reflect what tends to matter most for everyday sleep improvement: consistency, duration, and perceived quality.

• Duration score: 7–9 hours scores highest. The further away you are, the more points you lose.
• Consistency score: you enter 0–100 directly (your estimate of “how consistent?”).
• Awakenings score: fewer awakenings = better continuity (0 is best).
• Quality score: your 1–10 rating converts to 0–100 by multiplying by 10.
• Screen score: 0–15 minutes = best; 120+ minutes tends to drag the score down.
• Caffeine cutoff score: earlier cutoff (more hours before bed) generally scores higher.
• Exercise score: 20–40 minutes/day tends to help many people; 0 minutes lowers the score.

The overall score is a weighted average: Consistency 25%, Duration 20%, Quality 20%, Awakenings 10%, Screen 10%, Caffeine 10%, Exercise 5%. This is not medical truth — it’s a practical weighting that keeps the score stable and useful.

First we compute Improvement Points = (Current Sleep Health Score − Baseline Sleep Health Score). Then we map it onto a friendly 0–100 scale:

• Sleep Progress Score = clamp(50 + Improvement Points, 0, 100)

That means a +10 improvement points becomes a progress score of 60, a +25 improvement points becomes 75, and a −12 week becomes 38. It’s intentionally easy: if you raise your sleep health by 1 point, your progress score rises by 1.

Example scenarios (so you can sanity-check your result)

These examples show how real changes move the score. You don’t need to match them perfectly — they’re here so you can understand what the tracker “rewards” and what it treats as noise.

Baseline week: 6.2 hours sleep, consistency 52, awakenings 2.3, quality 5/10, screens 110 minutes, caffeine cutoff 2 hours, exercise 10 minutes/day. Current week: sleep 6.8, consistency 60, awakenings 2.0, quality 6/10, screens 35 minutes, caffeine cutoff 3 hours, exercise 12 minutes/day.

Notice what changed: screens dropped hard, plus small gains everywhere. The Sleep Health Score increases because screen hygiene improves and quality ticks up. The progress score might land in the high 50s/low 60s — not “perfect sleep,” but real forward motion.

Baseline: caffeine cutoff 1 hour before bed (late coffee), awakenings 2.1, quality 5/10. Current: caffeine cutoff 7 hours before bed (morning only), awakenings 1.2, quality 7/10. Even if duration barely changes, this often boosts quality and continuity. The tracker reflects that.

Baseline consistency 40 (bedtime all over), current consistency 78 (steady bedtime). Nothing else changes much. The tracker still rewards this because consistency is one of the highest-weight levers. Many people feel better with the same wake time and a steadier bedtime even before the “perfect hours” show up.

Current sleep hours drop, awakenings rise, and screens creep up because of late work. Your progress score may fall below 50. That doesn’t mean you failed — it means the tracker is doing its job: giving you a clear signal that the week was rough. Use it as a reset, not a self-judgment.

Frequently Asked Questions

• Do I need a wearable or sleep tracker?

  No. Wearables help, but this tool works with estimates. Weekly averages are usually “good enough” to spot patterns. If you do have a tracker, use its weekly summary numbers for even better consistency.

• What is “bedtime consistency” and how do I pick a number?

  It’s your estimate of how stable your bedtime was. If you went to bed within about 30–45 minutes of the same time most nights, you might choose 70–85. If your bedtime moved by 2+ hours across the week, choose 20–50. The exact number isn’t magic — you’re capturing a trend.

• Why do screens and caffeine matter?

  For many people, late screens keep the brain “on,” and late caffeine can delay sleepiness or fragment sleep. The tracker scores them because they’re common levers you can change quickly.

• My score went down even though I slept more. Why?

  Extra hours help, but if awakenings increased, quality dropped, or your schedule became less consistent, the overall Sleep Health Score can still fall. Use the breakdown in the result text: it will call out the biggest drivers.

• Is “7–9 hours” the only healthy range?

  It’s a common adult target, but individuals vary. If you consistently feel great with 6.5 or 9.5 hours, your body may be different. You can still use this tracker for trends — improvements usually show up as better quality, fewer awakenings, and steadier timing.

• Can I use this to diagnose insomnia or sleep apnea?

  No. This is a self-tracking tool. If you have severe symptoms (loud snoring, breathing pauses, panic awakenings, or chronic insomnia), consider professional evaluation.

• How do I “win” the tracker without becoming obsessive?

  Pick one habit for 7 days, then re-check. Your goal is sustainable improvement, not perfection. Even a stable week with a progress score near 50 can be a win if life is chaotic.