Key Takeaways Your Sleep Score is a 0 to 100 number calculated on the basis of how well you slept not just how long you slept Duration and Consistency are the two highest-impact components, weighted equally, so your schedule matters as much as your hours Two people can log the identical 7 hours and land on very different scores, depending on efficiency, sleep stages, and how quickly they fell asleep A bad night creates sleep debt your body carries forward, and that debt clears through multiple good nights, not one long lie-in The score resets every morning and reflects only last night, so the trend across a week tells you more than any single night Your first two nights won't include a Consistency reading, since the system needs prior nights to compare against first 1. Long sleep and good sleep aren't the same thing Two people can log the exact same 7 hours and wake up to completely different mornings. One feels sharp and ready. The other feels like they barely slept, despite the clock saying otherwise. That gap isn't in their head. It shows up in the data, because duration was never the only thing being measured. The difference sits in what happened inside those 7 hours: how efficiently that time was spent asleep versus lying awake, how the sleep stages broke down, and how regular that timing was against the nights before it. Same number of hours. Completely different scores. 2. The four questions that decide your night Your Sleep Score is built from seven components in total, more on that later, but four of them answer the questions that matter most on any given night. Did you sleep long enough? This is Duration, the single biggest factor. It isn't a flat 8 hour target, it adjusts based on how much sleep you've been missing recently, so what counts as enough shifts with your recent history. Did you actually stay asleep? This is where efficiency, how long it took you to fall asleep, and how much time you spent briefly awake all come together. Falling asleep within 20 minutes, spending most of your time in bed actually asleep, and keeping wake-ups brief all feed into this. Did your body get its repair time? This is Deep Sleep, the most physically restorative stage, where tissue repair, immune function, and growth hormone release happen. Like REM, it has an optimal range relative to your total sleep, so more isn't automatically better. Did your mind get its reset? This is REM sleep, the dreaming stage tied to memory, learning, and emotional processing. Too little hurts this component. So does too much. 3. The fifth question most people miss: when you sleep Duration gets all the attention. Consistency barely gets mentioned, despite carrying the exact same weight in your score. Sleeping 8 hours at wildly different times each night scores worse than sleeping 7 hours on a reliable schedule, because your body's internal clock is tuned to regularity, and irregular timing disrupts your sleep architecture even when the total looks fine on paper. Your Consistency score compares last night's timing against your recent pattern, weighted toward your most recent nights. It isn't available for your first two nights, since there's nothing yet to compare against. From the third night onward, it starts calculating against up to your last four nights. 4. What a bad night really costs you Your Sleep Score doesn't measure you against a fixed target every night. It measures you against what your body actually needs tonight, and that number moves based on how much sleep you've been missing. Fall short consistently, and you build a sleep debt. On high debt nights, your body needs more sleep to score well. On low debt nights, a slightly shorter sleep can still score highly. The part that catches people out: you can't pay that debt back in one long night. Recovery is gradual. Consistently good nights are what reduce debt over time, not a single marathon sleep session. 5. Small changes that answer these questions better A handful of habits, mapped back to the questions above, move the needle more than most people expect. A consistent bedtime and wake time answers the consistency question directly, even on weekends. Enough total sleep for your actual debt level, not a flat 8 hours, answers the duration question. A cool, dark, quiet room and avoiding screens 30 to 60 minutes before bed both support falling asleep within that 20 minute window. No alcohol within three hours of sleep and managing stress before bed protect your deep sleep and REM stages, since both are disrupted by exactly those two things. Exercise helps too, as long as it isn't right before bed. 6. Turning five questions into one number: your REP Sleep Score Every one of these questions, and the three more specific ones sitting underneath “did you actually stay asleep,” roll up into a single number each morning: your Sleep Score, from 0 to 100. Duration and Consistency carry the most weight. REM, Deep Sleep, Sleep Latency, Restfulness, and Efficiency all contribute alongside them. That number sits in one of four zones. 0 to 49 is Poor: sleep didn't meet your body's needs, and repeated nights here accumulate as debt. 50 to 69 is Fair: you slept, but one or two components brought the score down noticeably. 70 to 84 is Good: a solid, sustainable night for regular life. 85 to 100 is Excellent: near-optimal, with duration, stages, and schedule all aligned. Check tonight's Sleep Score on the NoiseFit App. FAQ I slept 8 hours but got a low score. Why? Duration is one component, not the only one. If your timing was very irregular compared to your normal schedule, your sleep stages were imbalanced, or you spent a lot of time awake in bed, those components can pull your score down even with a solid duration. The app shows which specific component contributed least. Why is my Consistency showing as unavailable on my first nights? Consistency compares your sleep timing against your recent history. For your first two nights, there isn't enough history yet to make that comparison. From night three onward, it starts calculating, and your score is adjusted during this window so the missing data doesn't unfairly count against you. I fell asleep very quickly. Does that hurt my score? No. Falling asleep quickly isn't penalised. This component only reduces your score if you take more than 20 minutes to fall asleep, which can signal difficulty switching off. Falling asleep promptly is a good outcome, not a flagged one. I had one long sleep but my debt is still showing. Why? Sleep debt reduces gradually across multiple good nights, not in a single one. A long sleep reduces debt, but it may not clear it entirely if your debt was high going in. Consistently good nights across a week are what bring it down, and your score reflects that improving trend as it happens. Does napping count toward my Sleep Score? Your Sleep Score is calculated from your main sleep session each night. Naps are tracked separately and can affect your sleep debt calculation, but they don't directly feed into your nightly score. My score jumped between two nights that felt similar. Is that normal? Yes. Small shifts in timing, efficiency, or stage distribution can move multiple components at once, which shows up as a bigger score swing than the night felt like it deserved. Look at your trend across several nights rather than any single one. Patterns that repeat, like scoring lower after late nights, are the ones worth acting on. Sraijan Dwivedi Marketing at Noise