Ideal Range
85-95% for healthy adults. Above 95% might indicate sleep deprivation.
Related Metrics
What is Sleep Efficiency?
Sleep efficiency is the percentage of time in bed that you actually spend sleeping. A sleep efficiency of 90% means you slept for 90% of your time in bed, with 10% spent awake (falling asleep, brief awakenings, etc.).
Why Sleep Efficiency Matters
Sleep efficiency above 85% indicates healthy sleep architecture. Low efficiency suggests difficulty falling asleep, frequent awakenings, or spending too much time in bed not sleeping. It's a key indicator of sleep quality independent of duration.
How to Improve Sleep Efficiency
Common Mistakes
- Going to bed too early out of habit
- Lying awake in bed for hours, training your brain that bed = awake
- Using phones/tablets in bed before sleep
- Napping too much during the day
- Inconsistent sleep schedule
The Science
Sleep efficiency is a cornerstone metric in Cognitive Behavioral Therapy for Insomnia (CBT-I). The sleep restriction component of CBT-I deliberately limits time in bed to build sleep pressure and improve efficiency. Your brain creates associations - if you spend lots of time awake in bed, it learns that bed is for wakefulness. High sleep efficiency trains the opposite association.
Other Sleep Metrics
Deep Sleep
Deep sleep, also called slow-wave sleep (SWS) or N3 sleep, is the most restorati...
Ideal: 1.5-2 hours (15-25% of total sleep) for
REM Sleep
REM sleep is characterized by rapid eye movements, vivid dreams, and temporary m...
Ideal: 1.5-2 hours (20-25% of total sleep) for
HRV
Heart Rate Variability measures the variation in time between heartbeats. Higher...
Ideal: Highly individual - track your personal
Sleep Latency
Sleep latency is the time it takes you to fall asleep after getting into bed and...
Ideal: 10-20 minutes is ideal. Falling asleep i