Waking up groggy and bleary-eyed can feel like a cruel joke your mind plays on you. You may have gone to bed with great intentions of waking up refreshed and ready to take on the world. But now you're stuck hitting the snooze button and wondering just how many naps you can take to make it through the day. Sound familiar? If so, improving your sleep score could help you wake up feeling genuinely rested, energized, and mentally clear, without relying on pills, hacks, or obsessing over data. In this article, we'll explore how to improve your sleep score, so you can stop waking up to the same old nightmare. We will also touch upon differences between Duvet vs Comforter.
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What's a Good Sleep Score? Does It Matter?
There’s a reason why Bryan Johnson, the world’s most measured man, spent 8 months refining his nighttime routine to achieve a perfect sleep score. Sleep is foundational to our overall health, influencing numerous biological processes, including:
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Neural development and cognition
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Cardiovascular and metabolic functions
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Cellular toxin removal
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Immune function
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Stress response
And for someone like Bryan Johnson, who is spending $2 million a year to live forever, the importance of good sleep is vital, a matter of life and (potential) death.
Johnson’s Anti-Aging Sleep Routine
Johnson’s chronological age is 47, but on the biological front (i.e., the age of his cells), he has reversed this number by 5.1 years. Through a highly regimented routine, he has slowed his aging rate to 0.64, which means he ages at only two-thirds the pace of a typical year. If you’ve seen his Netflix Documentary, then you appreciate the lengths of his commitment to longevity:
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100 pills a day
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Whole-body light therapy
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2250-calorie vegan diet (consumed entirely before noon)
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Vagus nerve stimulation to activate his parasympathetic system (i.e., to help his body relax)
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Strict 8:30 pm bedtime
The specifics of Johnson’s routine are subject to shift based on emerging data. But, as a self-proclaimed professional sleeper, his devotion to quality sleep never wavers.
What’s a Good Sleep Score?
As previously noted, Johnson boasts a perfect sleep score. He claims to have the best sleep score in human history. But what even is an ideal sleep score?
A sleep score is a number between 0 and 100 that shows how well your body recovered after sleep. This score tells more than just how long you slept. It indicates whether your system had the necessary conditions to repair, reset, and restore.
What Your Sleep Score Means
Most sleep tracking devices follow the same general scale, so a sleep score between 90 and 100 is considered excellent and reflects optimal recovery. A sleep score between 80 and 89 is considered good.
Scores in the 70s are more mixed and often mean your sleep was light or fragmented. Below 70 usually signals a disrupted night, even if you do not remember anything unusual.
Focus on Long-Term Trends
When people ask what a good sleep score is, the answer is personal. It’s not about scoring a 100 every night. What you should do is examine your sleep patterns over time. A few low-score nights are regular, especially after travel, sickness, or stress.
What matters is that your sleep score stays mainly in the higher ranges, since that’s where your body has the best chance to recover fully.
How Popular Trackers Interpret Sleep Score For You
Many wearable devices can measure your sleep score. Most people first learn about it through the tracker they already use, then start asking what their number means. Most trackers rely on similar signals from your body, but each one has its way of measuring and presenting the data.
Oura Sleep Score
The Oura sleep score is based on seven factors. These include:
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Total sleep
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Sleep efficiency
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Restfulness
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Deep sleep
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Sleep latency
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Sleep timing
Oura also tracks heart rate, HRV, breathing rate, and temperature. These additional metrics help indicate whether your body has fully recovered overnight. Oura adjusts your sleep score based on your baseline, so the more you wear it, the more accurate it becomes.
Sleep Trends > One Score
A score above 85 suggests strong recovery. A score below 70 often points to shallow sleep or incomplete cycles, even if total sleep time looks fine. The app encourages watching trends over time, not reacting to single numbers.
Fitbit Sleep Score
The Fitbit sleep score is based on sleep duration, time in deep and REM stages, and overnight heart rate and restlessness. Each morning, Fitbit shows your sleep score alongside a breakdown of your sleep stages. Some models include a Sleep Profile feature that gives you monthly insights and guidance. It is designed to help you improve habits, not just track them.
A sleep score above 80 is considered good. Scores between 60 and 79 suggest partial recovery. Scores below 60 usually reflect disrupted or light sleep. Both Oura and Fitbit give you a daily summary of how your night went. What they can’t do is respond in the moment to those signals, which is something we will talk about later.
Whoop Recovery Score
Whoop doesn’t give you a traditional sleep score. Instead, it gives you a daily recovery score between 0 and 100. That number reflects how ready your body is for strain, based on how well you recovered overnight.
The recovery score is based on heart rate variability, resting heart rate, respiratory rate, and sleep quality. If your recovery is high, your nervous system is balanced. If it’s low, your body may still be in a stress state, even if you get enough hours in bed.
Recovery Zones Explained
A score above 66% is considered green, meaning you’re well recovered. Between 34% and 65% is yellow, showing partial recovery. Below 33% is red, which suggests your system needs rest.
Sleep is a significant part of that equation. Whoop tracks your time in each stage and how well you matched the amount of sleep your body needed.
Garmin Sleep Score
Garmin gives you a sleep score from 0 to 100 based on total sleep time, time in REM and deep sleep, movement, and stress levels. Your score is labeled as poor, fair, good, or excellent. Here’s how the ranges break down:
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90 to 100 is excellent
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80 to 89 is good
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60 to 79 is fair
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Below 60 is poor
Garmin also tracks how consistent your schedule is. If your bedtimes shift too often, your score can drop even when sleep hours look fine. You also receive a Body Battery reading, which indicates how well your body was recharged during the overnight period. When your sleep score is low, your battery usually is too.
Apple Watch Sleep Tracking
Apple Watch does not give you a sleep score by default. Instead, it tracks your time asleep, your stages (REM, Core, and Deep), and shows your trends inside the Health app.
You can set sleep goals and track your consistency over time. If you want a score, you can connect Apple Watch data to third-party apps like AutoSleep or Sleep Cycle. These calculate a sleep score using duration, sleep stages, heart rate, and restfulness.
Some apps use a 0 to 100 scale, with higher scores meaning more complete recovery. The interpretation depends on the app you choose, but most follow the same logic: higher score, better sleep.
Other Sleep Scores
There are many different sleep scores out there. Many scoring systems examine different dimensions, or aspects, of your sleep and combine them into an overall score in various ways. They have varying degrees of scientific validation and clinical acceptance. What makes a score good or bad, and by how much, varies, too.
Here’s a rundown of some standard sleep scores you might get, how they’re calculated, and what a “good” score looks like for each.
Sleep Quality
Sleep quality doesn’t have a set definition, but it generally refers to how well you slept. You might get a sleep quality percentage from a sleep tracker, which might combine metrics like:
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Total sleep time
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How often do you wake up
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Time spent in different sleep stages
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Sleep efficiency
Sleep Efficiency Explained
Sleep efficiency is a measure of how long you spend in bed asleep, taking into account how long it takes you to fall asleep and how long you’re awake during the night. You divide the time you spent asleep by the time you spent in bed and multiply it by 100 to get a percentage.
For example, if you slept for six hours and spent eight hours in bed, the math would be 6 / 8 = 0.75 x 100 = 75%. The higher the percentage, the better your sleep efficiency and the more time you spend asleep in bed. Sleep efficiency above 85% is considered good.
Understanding Sleep Quality Scores
You can also get a sleep quality score from a survey like the Pittsburgh Sleep Quality Index (PSQI), which asks you to self-assess metrics like your sleep onset latency (the amount of time it takes you to fall asleep), sleep duration, and sleep disturbances over a month.
Good or poor sleep quality is tricky to score, and it varies depending on how quality is defined and measured.
Polysomnography (PSG) Scores
A PSG is a sleep study that can be conducted in a lab. Researchers measure metrics like your brain activity, heart rate, and movement during sleep.
With this sleep data, they score your sleep, but instead of calculating a grade or percentage, this scoring refers to working out how long you spent in different stages of sleep. Researchers can also examine any sleep disturbances and assess your sleep quality, sleep efficiency, and sleep onset latency, among other metrics.
Sleep Specialist’s Role in PSG Scoring
A sleep medicine specialist uses PSG scoring and deviations from normal parameters to help diagnose sleep disorders and build a picture of your overall sleep health. There's no universal “good” sleep score for PSG, as many metrics rely on individual characteristics and baselines.
For example, we all require different amounts of deep sleep, light sleep, and REM sleep, and this can vary from one night to the next.
Other Sleep Research or Medicine Scores
There are many more sleep scores beyond this. In sleep research or sleep medicine, you might find scores like:
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Insomnia Severity Index (ISI): Used to evaluate insomnia
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Epworth Sleepiness Scale (ESS): Used to measure daytime sleepiness
Sleep Tracker Scores
Sleep was already hard to score before the invention of sleep trackers like Garmin or Fitbit, but trackers have made things more complicated. Each tracker uses their scoring system and combines different metrics in different ways to give you a sleep score. You might get a:
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Number on a scale from 0 to 100: A score of around 70 to 85 is usually considered good
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Grade like “poor” or “good”
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Color grading, like green or red
It differs from tracker to tracker, but this score can be based on metrics such as:
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Sleep duration
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Frequency of nighttime awakenings
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Heart rate variability (HRV)
Why Sleep Trackers Use Different Scores
Sleep trackers use different sleep scores for a few reasons:
Lack of Standardization
This is especially true for sleep quality, which doesn’t have a set definition or a method of measurement. Sleep trackers want to define and track sleep quality, though, so they’ve come up with their scoring systems to do so.
The invention of wearables and other sleep-tracking technology has outpaced sleep research, meaning there’s not much validation for these new methodologies.
Differentiation
Sleep trackers want to be different from each other, of course, so they develop different ways of scoring sleep to stand out. Proprietary and non-transparent scoring systems can become a part of a company’s intellectual property and allow them to claim they can better analyze your sleep than other products.
User engagement
A simple sleep score might be easier for users to understand, or a variety of scores might be more interesting. Sleep trackers may employ different methods of scoring sleep to appeal to various user types.
For the most part, these scores don’t reflect the research we have so far about evaluating sleep, so getting a good sleep score from a sleep tracker may not be that useful.
Expert Doubts Sleep Tracker Score Accuracy
Dr. Jamie Zeitzer, co-director of the Center for Sleep and Circadian Sciences at Stanford University and one of our sleep advisors, agrees.
“I haven't seen anything correlating these scores to an independent assessment of sleep or the consequences of sleep,” he says. “There is currently no requirement for sleep trackers to prove any claim.”
Why You Don’t Need to Worry About Sleep Scores
The good news is, other than sleep debt and circadian alignment, you don’t need to worry about sleep scores, including the one your sleep tracker gives you.
The Limitations of Single Sleep Scores
Sleep is multi-dimensional, so it’s tricky to boil it down into a single score. Each metric, such as sleep duration or time awake at night, may require a method of measurement and scoring. Low sleep debt and good circadian alignment indicate the optimization of critical aspects of sleep health, including:
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Duration
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Efficiency
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Timing
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Regularity
Having a low sleep debt and good circadian alignment helps optimize all other sleep scores, such as achieving sufficient amounts of each sleep stage and maintaining good sleep quality.
Focus on Long-Term Sleep Patterns, Not Single-Night Scores
What’s more, most sleep scores, including sleep efficiency, sleep quality scores from a tracker, and even PSG scoring, look at single nights of sleep, which may not accurately reflect an individual's typical sleep patterns or overall sleep health.
This can put a lot of pressure on each night of sleep, which may lead to sleeplessness. In contrast, low sleep debt and good circadian alignment are based on a longer-term view of your sleep patterns, providing a more accurate and sustainable approach to improving your overall sleep health.
The Individual Nature of Sleep
Our sleep is highly individual. For example, when we examined the sleep needs of 1.95 million RISE users, we found that the amount of sleep they required ranged from five hours to 11 hours and 30 minutes.
So, any score measuring a dimension of sleep that’s unique to us, like sleep timing or how much of a sleep stage we need tonight, needs to take into account sleep need for it to be accurate. Most scores don’t do this and instead use generic sleep guidelines, ask you to set a sleep goal, or suggest a bedtime that doesn't consider your sleep patterns or chronotype.
The Potential Harm of Sleep Scores
Dr. Zeitzer worries that sleep tracker scores can even be harmful for some, “They can be problematic because you can take someone who believes that their sleep is good, but the device is saying that it's bad, and this may trigger insomnia or unnecessary worry about sleep.” One of those worries is orthosomnia, which is when you become obsessed with getting the perfect sleep score.
The complexity of composite scores and the lack of transparency in the underlying scoring systems make it challenging to determine whether a trend or deviation is meaningful or merely noise. This ambiguity makes it difficult to decide on what changes to make in your life to improve your sleep score, or even if improving your score will have any impact on how you feel or function.
Dr. Wu on Sleep Scores
Dr. Chester Wu, a double board-certified doctor in psychiatry and sleep medicine, doesn’t recommend sleep scoring devices in his clinical practice, “The main problem I run into is people who get fixated or overly focused on things like their sleep score or the amount of each sleep stage they get, which we know is not reliable with most fitness trackers.”
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How to Improve Sleep Score Without Obsessing Over the Numbers
Your body needs to cool down before you fall asleep. The quicker you can lower your core body temperature, the faster you will drift off to dreamland. Research indicates that the thermal environment has one of the most significant impacts on human sleep. Studies link a rapid decline in core body temperature to both improved sleep initiation and sleep maintenance.
Furthermore, this drop in body temperature may facilitate the brain's transition into deeper stages of sleep more easily. Sleeping in a cooler environment has even been shown to prevent certain types of insomnia.
Key to Better Rest
For optimum sleep, the bedroom should be between 68 and 77 degrees Fahrenheit, at least for older adults, stresses Healthline. Sleep neurologist Dr. Sudha Tallavajhula tells Healthline that temperature plays a similar role in regulating sleep as light does.
“For initiation of sleep, low ambient light and temperature send signals to the body that it this time to secrete neurotransmitters that facilitate sleep,” she tells Healthline.
Body Temperature and REM Sleep Regulation
“During sleep, we oscillate between phases where our body temperature is regulated differently,” Tallavajhula adds that the body doesn’t self-regulate to the ambient temperature during REM sleep, so if the room is too hot, the sleepers may find themselves waking up at least partially to self-regulate. Sleep in a cooler environment to fall asleep faster and achieve more REM and deep sleep.
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Create a Restful Environment
Sleep Fitness can be improved by creating a sleep sanctuary. According to Dr. Robert Stickgold, Professor of Psychiatry at Harvard Medical School and also a member of our Scientific Advisory Board, environmental factors, including “Having a good mattress, creating a quiet environment and controlling light exposure,” can influence Sleep Fitness. In particular, the blue light emitted by screens can impact your sleep quality and, consequently, your Sleep Fitness Score.
Clear Your Mind
Disengaging your mind from stressful thoughts and daily tasks before bed can help you sleep better. “The connection between mental state and sleep is well documented, with research demonstrating that relaxation practices such as meditation are an effective treatment for insomnia,” says Dr. Jessica Gerhman, a sleep researcher at the University of Maryland.
How Do You Disconnect Your Mind Before Sleep?
Gerhman shares a few tips, “Writing down a to-do list before going to sleep, practicing deep breathing, meditation, light reading, listening to music or anything else that gives you the opportunity to physically and mentally unwind before bedtime is really healthy”.
Exercise Regularly During the Day
If you need a great night's sleep, schedule your more strenuous workout for the day before. "One interesting thing I notice is that my deep sleep/REM will typically increase significantly two nights after a very hard day of exercise, not immediately the same night," says Eoghan Shields, a New York City–based financial adviser.
If you're desperate for a great night of sleep (say, before a big event or a long travel day), consider scheduling that grueling workout a few days in advance so you give yourself enough time to recover.
Be Consistent
You should try to go to bed around the same time every night and wake up at around the same time every morning. Dr. Amy Shah, a double-board-certified integrative medicine doctor, says that “When you alter a sleep schedule [by] more than an hour difference, your body feels tired because your circadian rhythm has not been synced.”
A circadian rhythm, Sleep.com explains, is the body’s internal master clock that synchronizes all mental and physical activity according to a 24-hour cycle. “Humans really love to have a routine. Having your circadian rhythm all over the place forces you to go into sleep deprivation mode, and it also really confuses our brains,” Christine Stevens, a sleep consultant, tells Sleep.com.
Get Enough Sleep
A significant factor that keeps people from being sleep fit is that they simply don’t make enough time to sleep. Dr. Stickgold explains, “You can only sleep as many hours as you allow yourself. People are bad at knowing how many hours of sleep they are getting, which naturally makes it hard to benchmark any improvement.”
Give yourself enough ‘sleep opportunity’ to achieve Sleep Fitness. For people between the ages of 18 to 65, this sleep opportunity window should be between 7 to 9 hours.
Avoid Stimulants
Having an evening drink or smoking a cigarette at night combats sleep and prevents you from having a restful slumber. Research shows that you should cut back on nicotine and alcohol at least 4 hours before going to bed.
Interestingly enough, this rule doesn’t apply to caffeine. A 2019 study found little correlation between coffee consumption within four hours of bedtime and sleep difficulties.
Martin Reed on Caffeine’s Real Impact on Sleep
Martin Reed, a certified clinical sleep health educator, illustrates, “As confirmed in this research, caffeine actually has less of an effect on our sleep than many people worry about. As long as you don’t drink pitchers and pitchers of coffee just before bed, caffeine is unlikely to have a major negative impact on sleep.”
Get Out of Bed
If you can’t fall asleep after 30 minutes, get out of bed and go to another room to do a relaxing activity such as taking a bath, reading, or listening to music. When you start to feel sleepy, you can return to bed. Repeat this process if you still can’t fall asleep after 30 minutes.
Why?
If you spend a lot of time lying awake in your bed, you are likely to create an unhealthy link between your sleeping environment and wakefulness. You want your brain to associate your bed with the feeling of sleep, and not being awake.
Settle for an Earlier Dinner
“Things like eating a really big meal within two or three hours before bed and alcohol always hinder my sleep, so I generally avoid those or know to not expect the best night sleep if I do have them," says Francesca Monti, a Bay Area–based registered dietitian-nutritionist.
"On a similar note, Shields tries to avoid too much water before bed, too. "[I cut out] water well before bed because that is the most consistent thing I wake up from," he says. Of course, some nights are busier than others, and you may be left having dinner at 9 p.m. for reasons beyond your control, but it's all about knowing how those late-night meals impact your sleep, and as Monti says, managing your expectations when it does occur.
Get Morning Sunlight
Exposure to natural light in the morning regulates your circadian rhythm, signaling to your body that it’s time to wake up and be alert. This not only improves daytime energy but also helps your body produce melatonin at night, setting you up for better sleep. During winter months, when sunlight is scarce, 15-30 minutes in front of a light therapy device is enough to support your circadian rhythm.
Practice Mindfulness
Mindfulness meditation, such as body scans or breathwork, can calm the mind, prepare the body for rest, and enhance overall sleep patterns and quality. Not only does meditation decrease ruminative or anxious thoughts, but it also promotes physical effects in the body that contribute to better sleep:
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Increases melatonin
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Promotes melatonin’s precursor serotonin
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Reduces heart rate
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Decreases blood pressure
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Activates parts of the brain that control sleep
Track Your Data
Data drives Johnson’s approach to longevity, and sleep is no exception. He uses wearable devices to track metrics like sleep duration, heart rate variability, and sleep stages, fine-tuning his routine based on the results.
Sleep trackers like the Oura Ring or Whoop make it easy to understand your body’s sleep patterns, offering insights into everything from REM cycles to nightly wake-ups and disturbances.
Optimize Your Sleep Quality with Supplemental Therapies
Because sleep is foundational to Johnson’s longevity mission, he goes beyond typical sleep habits, incorporating advanced therapies like light therapy and targeted supplements to ensure a perfect sleep score night after night, further optimizing his sleep. Hyperbaric oxygen therapy (HBOT) is another powerful tool to supercharge sleep.
By increasing oxygen levels in the body, HBOT promotes cellular repair, reduces inflammation, and accelerates recovery, key factors in improving overall sleep quality and supporting deep, restorative rest. Good sleep doesn’t just help you wake up feeling refreshed. It can enhance nearly every aspect of your health, from your energy levels to your immune system’s ability to fight off illness.
Try a Red Light Mask Before Bed
Red light devices are on the rise in the well-being space, some designed for sleep and others for skin longevity. Either way, this LED light therapy can serve as a tool to wind down quickly. "I also do a red light mask before bed for 15 minutes, which always makes me feel very calm," Monti says. Plus, the collagen-supporting perks are worthwhile.
For sleep purposes, consider seeking out LED light devices you can keep on your bedside table, like a red LED lamp. Red light has been shown to support sleep quality in some athletes1 and even help boost your mood and mental focus upon waking.
Read Before Bed
"An hour and a half before it's time to sleep, I'll put my phone away and switch to a book, that's also when I'll take a natural supplement for sleep and my last sip of water for the night," says New York City–based journalist Merrell Readman. Capasso similarly devotes her final moments before sleep to a good book, whether it's for 10 minutes or an hour.
If you're not a bookworm, consider some kind of activity that requires no blue light—drawing, stretching, journaling, crocheting, etc. The main goal is to put (and keep) your phone down before settling in.
Warm Up to Cool Down
"I typically sauna a couple of hours before bed and definitely notice that I fall asleep much faster when I do," Shields says. Don't have access to a sauna? Elevating your body temperature with a warm bath or shower before bedtime can accelerate the process of falling asleep, too. As you exit the warm and soothing environment, your body initiates a cooling-down process, similar to the effect of resting in a cool room.
Think Beyond Your Nighttime Routine
"I've tried just about every pre-bed ritual you could think of, and I've found that it's really more about what I do during the day than what I do right before bed," Ferrante says. She adds that she sleeps better on days when she has a good amount of physical activity (be it walking, strength training, or Pilates).
Like Shields, she also sleeps well after days when she's used a sauna blanket and her favorite PEMF mat. So if you've already mastered the art of the wind-down routine, consider looking deeper into your daily activities to figure out which ones set you up for a successful night of rest.
Use Natural Sleep Aids
Natural substances like magnesium, GABA, and valerian root can calm your body and prepare it for sleep. Melatonin, a naturally occurring sleep hormone, is another common supplement that people take to help themselves sleep.
Dr. Ashley Jordan Ferira, mindbodygreen’s vice president of scientific affairs, cautions you not to overuse melatonin. “Taking melatonin, particularly at higher doses, can be linked to undesirable desensitizing phenomena, such as nightmares, grogginess, and headaches,” she says.
Quality, Quantity & Smart Strategies
By focusing on both the quality and quantity of sleep, you can unlock the sleep of your dreams. With the help of technology, a consistent sleep schedule, and a high-quality sleep environment, among other strategies, improving your sleep score is within your reach.
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Ethical Craftsmanship for Perfect Sleep
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The PureFlow bundle, featuring our heavenly duvet, elegant cover, and calming sleep mist, creates a complete sleep sanctuary that helps busy professionals and parents finally achieve the rejuvenating rest they deserve.
Get deep sleep every night with our cloud-like soft, fluffy duvets.
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