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About this tool
Track your sleep habits, automatically calculate sleep debt and efficiency, and get personalized recommendations.
The Sleep Tracking & Sleep Quality Analyzer turns a nightly log — bedtime, wake time, how long you took to fall asleep, minutes spent awake and how many times you woke — into a sleep score out of 100, built from 50 points for duration against your goal, 30 for sleep efficiency and 20 for going uninterrupted, minus 4 points per awakening. It also reports your sleep efficiency as a percentage, the debt against your nightly goal, and a 7-night duration trend. Logs stay in your browser, so you can build up a picture over weeks without handing your sleep data to anyone.
Open Sleep Tracking & Sleep Quality Analyzer on AltFTool — it loads instantly in your browser.
On the Log Sleep tab, enter Bedtime, Wake-up Time, Time Taken to Fall Asleep (mins), Night Awakenings and Total Minutes Awake in Night.
Add Caffeine Intake (cups), Alcohol Drinks, Screen Time Before Bed (mins) and your Sleep Goal (hours), then press Save Sleep Log.
The Dashboard tab returns a Sleep Score out of 100 with sleep efficiency and sleep debt; logs are kept in your browser's local storage.
Efficiency is computed as actual sleep divided by time in bed, so long unproductive nights are not counted as good sleep.
The 100 points split explicitly into duration, efficiency and continuity, so a low score tells you which of the three is the problem.
Caffeine, alcohol, screen time before bed, stress and room environment sit alongside each night's result, which is what makes a pattern visible.
Above 85% is the usual target — that is time actually asleep divided by time in bed. Consistently below it usually means you are spending too long in bed awake, either taking a long time to fall asleep or waking during the night.
Out of 100: up to 50 points for duration as a share of your sleep goal, up to 30 for efficiency, and 20 for continuity with 4 points deducted per night awakening. 85 and above reads as excellent, 70 to 84 good, 60 to 69 fair, below 60 poor.
Because duration is only half the score. Five awakenings wipes out the full 20-point continuity block, and lying awake pushes efficiency down even when total sleep is unchanged — fragmented sleep of the same length scores lower, which matches how it feels.
No. It records what you enter and does not measure sleep stages, breathing or heart rate, and it cannot diagnose anything. Loud snoring with daytime sleepiness, insomnia lasting more than a few weeks, or unexplained exhaustion should be discussed with a doctor, who may order a proper sleep study.