Sleep Tracker

Why Sleep Tracking Matters

Sleep is one of the most powerful levers for health, performance, and longevity. The National Sleep Foundation recommends 7–9 hours per night for adults, yet surveys consistently show that over 35% of adults report getting fewer than 7 hours. Tracking your sleep creates awareness of patterns that you would otherwise miss.

Understanding Your Sleep Score

This tracker calculates a sleep score based on two key factors: sleep duration (how many hours you slept) and sleep quality (your subjective rating of how rested you feel). A score of 80–100 indicates excellent sleep; 60–79 is good; 40–59 suggests room for improvement; below 40 indicates poor sleep that may be affecting your health.

Sleep Duration Guidelines

Adults aged 18–64 need 7–9 hours per night. Adults 65+ typically need 7–8 hours. Chronic sleep deprivation — consistently sleeping less than 7 hours — is associated with increased risk of obesity, diabetes, cardiovascular disease, and impaired cognitive function. Even one hour less than your personal optimum can affect alertness, mood, and decision-making.

Tips for Better Sleep

Maintain a consistent sleep schedule even on weekends. Keep your bedroom cool (around 18°C/65°F), dark, and quiet. Avoid screens for 60 minutes before bed. Limit caffeine after 2 PM. Exercise regularly but not within 3 hours of bedtime. These evidence-based practices consistently produce improvements in both sleep duration and quality.