🕒 Sleep Timing
😴 Sleep Quality Symptoms
🍃 Lifestyle Factors
⚠️ Optional Risk Signals
💡 Adaptive Sleep Guide
- Adjust your bedtime and wake-up time to see personalized tips.
- Aim for 7-9 hours of sleep for most adults.
- Avoid screens 1 hour before bed to improve sleep quality.
- Keep your bedroom cool, dark, and quiet.
- Limit caffeine intake after 2 PM.
Sleep Quality Index Result
Your sleep score is being calculated based on your inputs.
Good sleep is not only about hours. A person can sleep eight hours and still wake up tired. Small habits like late caffeine or screen time can lower sleep quality without you noticing.
Many people track sleep with watches and apps. That works, but not everyone has a device. Some users want a simple way to check sleep quality using everyday details they already know.
HealthWavy Sleep Quality Index helps with that. It gives you a clear score from 0 to 100. It also explains what pushes your score up or down.
This tool is educational only. It does not diagnose sleep disorders. It helps you spot habits that may affect sleep so you can make safer choices.
Sleep Quality Index Calculator
The HealthWavy Sleep Quality Index is a fast and simple tool that helps you understand how well you sleep. It turns your daily sleep habits into a clear score from 0 to 100.
You only need to enter a few details such as:
- your bedtime
- your wake-up time
- how long it takes you to fall asleep
- how many times you wake at night
- a few daily factors like caffeine, stress, and screen time
Then the tool instantly shows:
- your Sleep Quality Score
- your sleep category level
- key alerts like screen-time disruption, high stress, or late caffeine risk
- a personal guide that updates live and gives easy improvement tips
This is what makes the tool special. It does not waste your time. Even if you only have one minute, you can still get a useful result.
Who This Tool Helps Most
This tool is made for normal people who want better sleep in real life. You do not need a smartwatch or sleep app. You only need honest answers.
It helps many types of users.
Adults with busy schedules
Many adults sleep late because of work, family, or screen time. Then they wake up early and feel tired all day. This tool helps you see how your schedule affects recovery. It also tells you what to fix first.
Students and gamers
Students and gamers often use screens late at night. Stress, deadlines, and late-night gaming can also keep the mind active. That leads to low sleep quality. This score helps you understand if your routine needs change.
People who wake up tired often
Some people sleep enough hours but still wake up tired. That usually happens when sleep gets disturbed. Waking up many times, stress, or late caffeine are common reasons. This tool can highlight those issues fast.
Anyone improving sleep habits
If you are already trying to sleep better, this tool supports you. A score gives motivation. A personal guide gives easy daily steps that feel doable.
What Your Sleep Score Means
The tool uses a 0–100 scale. Higher numbers mean better sleep quality.
90-100: Excellent sleep
Your sleep habits support deep rest and your routine looks stable. Your body likely recovers well at night. Keep doing what works.
75-89: Good sleep
You sleep well most days. You may still have 1–2 habits that reduce quality. Small changes can boost your recovery.
55-74: Fair sleep
Your sleep is not terrible, but it is not consistent. You may struggle with stress, late screen use, or wake-ups. Fixing a few daily habits can improve your score.
35-54: Poor sleep
Your sleep quality is low. That can affect mood, focus, and energy. Common causes include late bedtime, short sleep, stress, and frequent waking.
0-34: Critical sleep
Your current routine may affect your daily energy and mood. You need better routine and sleep hygiene. If symptoms stay for weeks, it is smart to seek help.
Sleep Quality vs Sleep Duration
Many people think sleep is only about hours. That is not true.
Sleep duration
This means how many total hours you sleep.
Sleep quality
This means how well your body rests during those hours.
Example:
A person can sleep 6 hours and wake up fresh.
Another can sleep 9 hours and still feel tired.
Sleep quality depends on things like:
- how fast you fall asleep
- how often you wake up at night
- stress or overthinking before bed
- caffeine or alcohol timing
- bedroom comfort (noise, heat, light)
That is why this tool checks more than hours.
Habits That Lower Sleep Quality
Some habits look harmless but reduce sleep quality a lot.
Late screen use
Phones, TVs, and laptops keep your brain alert. Bright screens can also affect natural sleep signals. This can delay sleep and reduce deep rest.
Late screen use can also strain your eyes and cause dryness or headaches. If you want to check your screen-related eye health, try our EyeCare Insight Tool.
Caffeine in the afternoon
Caffeine can stay in the body for many hours. Some people feel it even late at night. It can make it harder to fall asleep and can cause lighter sleep.
Alcohol in the evening
Alcohol may make you sleepy at first. But later it often breaks sleep. Many people wake up more in the second half of the night. REM sleep can also drop.
High stress before bed
Stress raises tension and keeps thoughts active. It can increase waking and reduce deep sleep. People often wake up tired even after long sleep.
Poor bedroom comfort
A noisy room, warm temperature, or bright light can disturb sleep. Even small disturbances can reduce recovery and make you feel tired the next day.
How to Improve Your Score Safely
Big changes are hard. Small changes work best. These steps can improve sleep without feeling strict.
Keep a fixed wake-up time
Wake-up time matters more than bedtime. A stable wake time trains your internal clock. After a few days, falling asleep becomes easier.
Build a calm bedtime routine
Pick 2–3 calm steps you repeat daily. Examples include:
- warm shower
- light reading
- stretching
- breathing exercises
These actions tell the body it is time to sleep.
Cut caffeine earlier
If you sleep late, stop caffeine earlier. Keep coffee and tea in the morning hours only. Try water or decaf later in the day.
Keep the room cool and dark
A cooler room often supports deep sleep. Darkness also helps the brain relax. Use blackout curtains if needed and reduce bright lights at night.
Move your body daily
Even simple movement helps. A short walk or light exercise increases sleep pressure. It also supports better night recovery.
When to Talk to a Professional
This tool is educational only. It does not diagnose any medical problem.
You should consider talking to a healthcare professional if you notice:
- loud snoring most nights
- breathing pauses during sleep
- extreme daytime sleepiness
- insomnia lasting many weeks
- anxiety or depression symptoms linked to sleep
A professional can check deeper causes and guide you safely. If you have severe sleep problems or breathing issues, seek professional help.