Sleep efficiency calculator

Sleep efficiency = time asleep ÷ time in bed (same night). Use totals from a diary or tracker: time from lights out to final wake = TIB; subtract long wakes to estimate TST.

Time in bed (hours)Lights out → final wake (ignore out-of-bed time).Estimated sleep time (hours)Subtract known awake periods if you can estimate them.

Sleep efficiency81.3%

Time in bed8.00 h
Estimated sleep6.50 h
Estimated awake in bed1.50 h

Moderate efficiency — common with mild insomnia, fragmented sleep, or spending extra time awake in bed. Sleep restriction therapy (under guidance) tightens TIB to rebuild pressure; rule out apnea if you snore or gasp.

Educational estimates only. Sleep and caffeine metabolism vary widely. This is not medical advice; talk to a clinician if you have insomnia, apnea, or other conditions.