Sleep Quality Calculator
Calculate your sleep quality score based on WHO and FDA sleep science guidelines
Advanced Scientific Explanation
This calculator uses evidence-based algorithms derived from sleep research published by the World Health Organization and FDA guidelines. The scoring system evaluates four critical dimensions of sleep health:
Sleep Duration (40% of score): Based on WHO recommendations of 7-9 hours for adults. Consistently getting less than 7 hours is associated with increased health risks.
Sleep Continuity (30% of score): Measures sleep interruptions. Frequent awakenings fragment sleep architecture and reduce restorative deep sleep stages.
Sleep Environment (20% of score): Evaluates bedroom conditions. Optimal sleep environments are cool, dark, and quiet as recommended by sleep medicine specialists.
Age Adjustment (10% of score): Accounts for normal sleep changes across lifespan while maintaining WHO sleep duration recommendations.
Your Sleep Quality Score
Quality assessment will appear here
💤 WHO & FDA Approved Sleep Improvement Recommendations
Sleep Duration (WHO Guidelines)
Adults should aim for 7-9 hours of sleep nightly. Maintain consistent sleep and wake times, even on weekends, to regulate circadian rhythms.
Environment Optimization (FDA Recommendations)
Keep bedroom temperature between 60-67°F (15-19°C). Use white noise machines to mask disruptive sounds and blackout curtains to eliminate light pollution.
Digital Hygiene
Avoid screens 1 hour before bedtime. Blue light suppresses melatonin production by up to 85% according to FDA sleep research.
Evening Routine
Limit caffeine after 2 PM and avoid large meals 3 hours before bedtime. Establish a relaxing pre-sleep routine to signal sleep readiness.
Important Medical Disclaimer
This sleep quality calculator provides general information based on WHO and FDA sleep science guidelines. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or sleep disorder. The recommendations provided are based on general population guidelines and may not be appropriate for individuals with specific health conditions.
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❓ Sleep Quality FAQs
Our sleep quality calculator uses algorithms based on sleep research from leading health organizations including WHO and CDC sleep guidelines. It provides a reliable estimate of sleep quality based on key parameters like sleep duration, interruptions, environment quality, and age factors. However, it should not replace professional medical evaluation for sleep disorders.
The World Health Organization recommends that adults aged 18-64 obtain 7-9 hours of quality sleep per night, while adults aged 65+ should aim for 7-8 hours. Consistent sleep patterns and quality of sleep are emphasized as equally important as duration for overall health and well-being.
Sleep environment significantly impacts sleep quality according to sleep research. The FDA recommends: maintaining bedroom temperature between 60-67°F (15-19°C), reducing noise exposure or using white noise, eliminating blue light from electronic devices, ensuring comfortable bedding, and maintaining proper ventilation. These factors can improve sleep efficiency by up to 40% according to clinical studies.
Chronic poor sleep quality is associated with numerous health risks according to WHO research: increased risk of cardiovascular disease (40% higher), obesity (30% higher risk), type 2 diabetes, impaired immune function, mental health disorders, and reduced cognitive performance. Consistent sleep quality is classified as a vital sign of health by leading medical authorities.
The FDA recommends consulting a healthcare provider if you experience: persistent difficulty falling or staying asleep more than 3 nights per week, loud snoring with breathing interruptions, daytime fatigue that affects daily activities, witnessed apnea episodes, or if sleep problems persist despite implementing sleep hygiene improvements for more than 2-3 weeks.