Your sleep in three numbers
Tell us what you ate and did today, and how you slept last night. We will calculate tonight's sleep readiness, last night's quality and the risk of a worse night - then suggest one thingyou can do today. We add moon phase and day length automatically.
When do you naturally feel energetic?
We calculate relative to you - night owls are not penalised for a later rhythm.
Caffeine
When was your last coffee, cola or energy drink?
Supplements and helpful habits
Select what you took or did today.
Evening pitfalls
Select what applies to your evening.
Weather and season default to central Poland - you can override them above. Moon phase and day length are calculated automatically and carry little weight.
Three numbers that describe your sleep
SleepScore separates the coming night, the previous night and risk instead of giving one overall rating.
Tonight's sleep readiness
A forecast for the coming night based on today's conditions: caffeine, activity, stress, supplements and bedroom environment. A higher score means better conditions for falling asleep peacefully.
Last night's quality
A summary of the night that has already passed - based on sleep duration, awakenings and morning wellbeing. It helps you see whether your previous evening's plan worked.
Risk of a worse night
A quick alert: how many stimulating factors overlap today (caffeine, alcohol, screens, stress, heat). Low, moderate or high.
What really affects sleep quality
What is SleepScore?
SleepScore is a free sleep conditions calculator. Select what happened during your day and evening, and it converts this into a score from 0–100 and a specific list of what helps and what gets in the way. Instead of generalities, you get one thing to do this evening.
How do we calculate the score?
We start at 50 points and add or subtract points for each factor. The greatest weight goes to evening habits and the sleep environment - afternoon caffeine, alcohol, screens before bed, bedroom temperature and darkness. Moon phase and day length have minimal influence because evidence for their role is weak.
Three foundations of good sleep
Chronobiology research highlights three things: light (plenty in the morning, less blue light in the evening), consistency (regular sleep and wake-up times) and bedroom environment (cool, around 18°C, quiet and completely dark). SleepScore focuses on these areas.
Data privacy
Everything is calculated in your browser. We save your answers locally on your device so your result survives a refresh - we do not send them to a server or require an account.
SleepScore - FAQ
How is SleepScore calculated?
We start from 50 points, adding or subtracting for each selected factor: caffeine, movement, stress, supplements, evening habits, bedroom conditions and wider environmental conditions. Evening habits and the sleep environment carry the most weight; moon phase and season have only a marginal effect.
How does sleep readiness differ from last night's quality?
Readiness is a forecast for the coming night based on today's conditions. Last night's quality summarises the night already completed using sleep duration, awakenings and morning wellbeing.
What does confidence mean?
It indicates how certain the result is: lower with only the questionnaire, higher when you add environment and night data. Future wearable integration and data history will provide the highest confidence.
Is my data sent anywhere?
No. Everything is calculated in your browser, and answers are saved locally on your device (localStorage). We do not send them to a server or require an account.
Do I need a wearable or watch?
No. SleepScore works from your answers. Wearable integration is planned for a future version to improve accuracy.
Why does moon phase have so little influence?
Evidence linking the Moon to sleep is weak. We give it minimal weight; light, caffeine, stress and bedroom environment matter most.
Does SleepScore replace medical advice?
No. It is informational and helps you plan your evening. Consult a professional for persistent sleep problems.