Free Tool · DeepDrift Audio

Sleep Efficiency
Calculator

Enter 7 nights of sleep data and get your sleep efficiency score, sleep debt, recommended sleep window, and personalised advice.

⏱ ~3 minutes 📊 Evidence-based 🔒 No account needed 📄 Downloadable report

What you'll get

◎

Sleep Efficiency %

Your actual vs potential sleep, scored

◎

Sleep Debt

How much recovery you've accumulated

◎

Optimal Sleep Window

Your recommended bedtime and wake time

◎

Personal Advice

Targeted next steps based on your data

Wake time 7 nights Sleep need Results

Step 1 of 3

What time do you want to wake up?

Choose your ideal, consistent target wake time — the time you"d like to wake every day including weekends. This anchors your entire sleep schedule.

Please enter a wake time.

Wake time 7 nights Sleep need Results

Step 2 of 3 — Last 7 nights

Enter your sleep data for each night

Estimates are fine — don't check the clock during the night. Bed time = when you got into bed. Wake time = final wake. Mins awake = total time awake during the night (not counting time to fall asleep). If you can't recall, use your best guess.

Please fill in all fields for each night.

Wake time 7 nights Sleep need Results

Step 3 of 3

How do you feel during the day — on a typical week?

Choose the description that best fits your average daytime experience over the past month.

Please select an option.

How long have you had sleep difficulties?

If you don't have sleep difficulties, choose "No difficulties".

Please select an option.

Your sleep analysis

Your results

— sleep efficiency

Calculating…

Avg time in bed

—

hours per night

Avg total sleep

—

hours per night

Sleep debt

—

over 7 nights

Avg sleep onset

—

mins to fall asleep

Recommended sleep window

Bedtime

—

target — only if sleepy

Wake time

—

fixed — every day

Target window

—

hours in bed

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Your sleep
report

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Full programme

The complete
CBT-I course

6 modules · 30 lessons. Sleep restriction, stimulus control, cognitive restructuring — the evidence-based system.

  • —Weekly progressions with SE% tracking
  • —All supporting techniques included
  • —Lifetime access · self-paced
See the full course →