Sleep score

Sleep score is a complete summary of your sleep health.

Sleep score draws a lot of inspiration from the Pittsburgh Sleep Quality Index.

Dashboard - Sleep Score card
Left ☰ menu → Trend → Trend tab → Sleep score chart

Figure 1. Sleep Score on the card

Figure 2. Sleep score in Charts section

You can choose between colors matching your theme, or color-coding - each dimension has its own color across the whole app (Settings > Personalize > Stats > Color palette).

If you see you are consistently behind some target for any of your dimensions, you can setup goals. For instance you are sleeping just 6:00 on average which is quite bad for an adult, so you can setup a goal to increase your sleep duration to at least 6:30 and the app will guide you gradually to achieve that goal…
The app will point out some notable trends and also suggest some changes in the Advice section.

1. Sleep score dimensions

There are eight dimensions that contribute to sleep quality. Each of the dimensions has a healthy range and an unhealthy range.
The app combines all dimensions into one "Sleep Score" for simplification (only new version).

Dimension	Explanation	Top figure	Bottom figure	Healthy / Unfavourable range
HRV gain	The difference between your HRV measured during the first low activity period (hrv before) of your sleep and the HRV measure at the last low activity period before awake up (hrv after) (see details here).	Difference between hrv after and hrv before.	HRV after (the last low activity period before awake up).	Healthy: over 2 Unfavourable: under -5
Breath disturbances	Breathing disturbance episodes per hour, read more about this topic here and here.	Average breathing disturbance episodes per hour.		Healthy: under 10 Unfavourable: over 20
Irregularity	How irregular your sleep is. Variance of your mid-sleep hour.	Deviation of sleep duration and mid sleep hour.		Healthy: under 0.5 hours Unfavourable: over 1 hour
Deep Sleep	How long you’ve been in deep sleep compared to the total sleep duration.	Average % of deep sleep	Duration	Healthy: over 30% Unfavourable: under 20%
Duration	How long have you been sleeping.	Average duration	Deficit or surplus	Healthy: 6.5 hours to 8.5 hours, see how this differs with age Unfavourable: less than 6.5 hours, or more than 8.5 hours
Efficiency	How long you’ve been actually sleeping vs. being in bed.	Sleep/awake ratio in %	Average duration of awakes	Healthy: over 95% Unfavourable: under 85%
Rating	Your average subjective rating.	Your average rating	Max rating	Healthy: over 3.5 stars Unfavourable: under 2 stars
Snoring	How long you’ve been snoring compared to the total sleep duration.	Average % of snoring	Total duration of snoring	Healthy: under 3% Unfavourable: over 10%

Dimension

Explanation

Top figure

Bottom figure

Healthy / Unfavourable range

HRV gain

The difference between your HRV measured during the first low activity period (hrv before) of your sleep and the HRV measure at the last low activity period before awake up (hrv after) (see details here).

Difference between hrv after and hrv before.

HRV after (the last low activity period before awake up).

Healthy: over 2
Unfavourable: under -5

Breath disturbances

Breathing disturbance episodes per hour, read more about this topic here and here.

Average breathing disturbance episodes per hour.

Healthy: under 10
Unfavourable: over 20

Irregularity

How irregular your sleep is. Variance of your mid-sleep hour.

Deviation of sleep duration and mid sleep hour.

Healthy: under 0.5 hours
Unfavourable: over 1 hour

Deep Sleep

How long you’ve been in deep sleep compared to the total sleep duration.

Average % of deep sleep

Duration

Healthy: over 30%
Unfavourable: under 20%

Duration

How long have you been sleeping.

Average duration

Deficit or surplus

Healthy: 6.5 hours to 8.5 hours, see how this differs with age
Unfavourable: less than 6.5 hours, or more than 8.5 hours

Efficiency

How long you’ve been actually sleeping vs. being in bed.

Sleep/awake ratio in %

Average duration of awakes

Healthy: over 95%
Unfavourable: under 85%

Rating

Your average subjective rating.

Your average rating

Max rating

Healthy: over 3.5 stars
Unfavourable: under 2 stars

Snoring

How long you’ve been snoring compared to the total sleep duration.

Average % of snoring

Total duration of snoring

Healthy: under 3%
Unfavourable: over 10%

Healthy durations are adjusted according to your age as defined in Settings → Stats → Year of birth

General or not set (6.5 - 9)
School age (9 - 11)
Teenager (8 - 10),
Young (7 - 9)
Elderly (6 - 9)

If you’re in the healthy range for a certain dimension, it lights up green and you get one point. Every line can also turn red if the values are in a very unfavourable range.

If you are missing some charts, it means you do not have the required sensor, or the app does not have enough data to estimate it. If your irregularity pie chart is missing, there are probably gaps in the graphs. You can consider Automatic tracking start or Sleep time estimation features, if you often forget to start the tracking.