Sleep Habit Score
Sleep can only be measured properly with a sleep study. This page does not estimate a "sleep age". It counts habits compared with the expert consensus that adults should usually sleep 7 hours or more a night.
Before you start
Method : Sleep Habit Score — a custom points score written by this site. Each answer adds or subtracts the points shown in the Methodology table below.
Validation : Unvalidated. The points have never been tested against any laboratory measurement or health outcome, and the result is not an age.
Review : not reviewed by a qualified clinician. Educational only — not a diagnosis or a medical test.
Loud snoring with pauses in breathing, gasping at night, or falling asleep while driving can be signs of sleep apnoea; see a doctor (NHS).
Your answers stay in this browser tab; nothing is sent or stored.
Answer the questions, then press Calculate score.
How to Use This Calculator
- Answer each question.
- Press Calculate score.
- Read the breakdown and suggestions.
Methodology & assumptions
Your score is the sum of the points below. The weights are our own judgement. The old version added made-up years per answer and gave a "sleep age" and grade. A "sleep disorder" answer added years instead of pointing to a doctor; that is now in the note beside the questions.
| Factor | Answer | Points |
|---|---|---|
| Usual sleep per night | Under 6 hours | +2 |
| 6–7 hours | +1 | |
| 7–9 hours | 0 | |
| Over 9 hours | +1 | |
| Time to fall asleep | Under 30 minutes | 0 |
| 30–60 minutes | +1 | |
| Over an hour | +2 | |
| Same bedtime and wake time, including weekends | Yes | 0 |
| Mostly | 0 | |
| Varies a lot | +1 | |
| Caffeine after mid-afternoon | No | 0 |
| Yes, most days | +1 | |
| Screens in bed before sleep | No | 0 |
| Under 30 minutes | 0 | |
| 30 minutes or more | +1 | |
| Sleepy during the day despite enough time in bed | Rarely | 0 |
| Sometimes | +1 | |
| Most days | +2 |
Worked examples
Under 6 h, over an hour to fall asleep, irregular schedule, late caffeine, long screen use in bed, sleepy most days: 2 + 2 + 1 + 1 + 1 + 2 = +9 points.
7–9 h, asleep within 30 minutes, regular schedule, no late caffeine, short screen use, rarely sleepy: 0 points.
Understanding your result
This counts sleep habits you reported. It is not a sleep measurement and not an age. Health-agency guidance linked below is general and based on populations, not on this score.
Sources & further reading
- Watson NF, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the AASM and Sleep Research Society. J Clin Sleep Med 2015;11(6):591-592.
- NHS. How to get to sleep.
- NHS. Sleep apnoea.
The points table is our own convention and is not taken from these sources.
Frequently Asked Questions
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