Your Sleep Score consists of seven key contributors that offer a holistic view of your overall sleep quality.
For Sleep Insights, your personal data is compared to general recommendations from the American Academy of Sleep Medicine (AASM), except for your ideal bedtime, which is personalized for you.
Total Sleep
Efficiency
Restfulness
REM Sleep
Deep Sleep
Latency
Timing
Sleep Score and Contributor Ratings
More Information
Total Sleep
Total sleep reflects the amount of time spent in light, REM, and deep sleep. All your sleep is taken into account, including naps.
Most adults need 7–9 hours of sleep to perform well and stay healthy, but the amount needed varies from person to person. As a general rule, the younger you are, the more sleep you need.
Efficiency
Sleep efficiency reflects the percentage of time spent asleep compared to the time spent awake while in bed. It takes into account all sleep, including naps.
For most adults, sleep efficiency of 85% is a sign of peaceful and uninterrupted sleep. Your Sleep Score may lowered if it takes more than 20 minutes to fall asleep or if you experience one long or several shorter wake-ups during your sleep.
It's common for sleep efficiency to decrease slightly with age.
Restfulness
Restfulness tracks your wake-ups, excessive movement, and how often you get out of bed during sleep. It takes into account all your sleep, including naps.
Everyone moves and wakes up during sleep, but too much tossing and turning can impact your sleep quality. You can see your movement during sleep under your sleep stage graph.
Restless sleep is less restorative than uninterrupted sleep, and it can lead to daytime sleepiness. Common causes of disruptions include stress, noise, bed partners, pets, or certain foods.
To improve your chances of getting restful sleep:
- Optimize your sleep environment by ensuring your mattress is comfortable, and your bedroom is quiet, dark, and cool (65°F/18°C)
- Avoid spicy or heavy meals and alcohol close to bedtime, and caffeine in the afternoon and evening
- Try to finish intense exercise at least 1–2 hours before bedtime
- Help your mind and body wind down by avoiding bright and blue lights 1-2 hours before going to sleep
REM Sleep
REM (rapid eye movement) sleep is associated with dreaming, memory consolidation, and creativity. It plays an important role in re-energizing both your mind and body, and includes all your sleep, including naps.
This stage of sleep can make up anywhere from 5%–50% of your total sleep time. For most healthy adults, around 1.5 hours is considered optimal, though this may decrease slightly with age.
REM sleep is regulated by your circadian rhythm (your body clock) and typically increases during the latter half of your sleep. Getting a full night's rest, maintaining a consistent sleep schedule, and avoiding caffeine, alcohol, and other stimulants in the evening can help you get more REM sleep.
Deep Sleep
Deep sleep is the most restorative and rejuvenating sleep stage. It includes all your sleep, including naps.
Deep sleep can make up anywhere from 0%–35% of your total sleep. On average, adults spend 15%–20% (1–1.5 hours) of their total sleep time in deep sleep, though this percentage usually decreases with age.
During deep sleep, your blood pressure drops, heart and breathing rates become steady, arm and leg muscles relax, and it's harder for you to wake up. This stage is essential for muscle growth and repair, refreshing your immune system, and helping the brain clear out toxins.
You typically get more deep sleep earlier in the night. To increase your deep sleep, keep a consistent sleep schedule and avoid heavy meals, stimulants, and bright screens 1–2 hours before bed. Long naps and caffeine in the late afternoon or evening can reduce deep sleep, while regular exercise can help increase it.
Latency
Sleep latency measures how long it takes you to fall asleep at night. It’s only tracked for your longest sleep period.
Ideally, it should take you 15 to 20 minutes to fall asleep. Falling asleep in less than five minutes may be a sign of overtiredness.
If you have trouble falling asleep, try something relaxing in low light until you feel sleepy again. For some, it helps to get out of bed, but avoid activities that might energize you.
Timing
Sleep timing plays an important role in your overall sleep quality and daytime performance. Ideally, your sleep should align with your 24-hour natural rhythm, also known as your circadian rhythm.
The Timing contributor takes into account your chronotype and all your sleep, including naps. Optimally, the midpoint of your sleep should fall between midnight and 3am, though this can vary depending on whether you're a morning or evening type. If you feel tired during the day, the best time to nap is usually in the early afternoon.
Most of your body’s essential processes—like average body temperature, sleep, hormones, hunger, and digestion—are regulated by a 24-hour cycle. Sleeping at night and staying active during the day helps keep your internal rhythms in balance. This can help you perform better throughout the day.
Sleep Score and Contributor Ratings
Readiness, Activity, and Sleep Scores — and their contributors — are rated on a scale of 0-100.
- 85-100: Optimal
- 70-84: Good
- 60-69: Fair
- 0-59: Pay Attention
An 85 or higher may be a sign that you are ready to take on new challenges. Scores below 70 indicate that you may benefit from prioritizing rest and recovery in the indicated areas.
