Sleep Score

Unlock the secrets of your sleep. Our Sleep Score is a comprehensive measure of the quality and quantity of your sleep. It intricately combines various sleep aspects, offering a deeper understanding of your rest patterns and their overall impact on health. This guide breaks down the factors influencing the Sleep Score, providing insights into each element's role in enhancing your sleep health and well-being.

At-a-Glance: Sleep Score

Key	Values	Description
type	sleep	Type of score being calculated.
state	minimal, low, medium, high	Overall state of sleep health based on the score, where high corresponds to optimal sleep health.
score	0.0 - 1.0	Overall sleep score, where 1.0 represents optimal.
factors	Array of key-value pairs	Detailed factors contributing to the overall score.
dataSources	Array of Strings	Sources of data used to calculate the score.
createdAt	ISO 8601 DateTime	Timestamp of when the score was created.
version	Integer	Version of the scoring algorithm.
Status	PRODUCTION	Score is in production.

{
	"type": "sleep",
	"state": "high",
	"score": 0.90,
	"factors": [
		...,
	],
	"dataSources": ["age", "sleep"],
	"createdAt": "2023-11-11T11:05:41.644Z",
	"version": 1
}

Factor Schema

Aspect	Details	Description
name	sleep_duration, sleep_regularity, sleep_contiuity, sleep_debt, circadian_alignment, physical_recovery, mental_recovery	Name of the factor.
value	numerical	Actual measured value for the factor.
goal	numerical or percentage -specific to each score	Target value for specific to each factor.
unit	sleep, age, gender	Unit of measurement for the factor.
score	0.0 - 1.0	Factor-specific score, where 1.0 represents optimal performance.
state	minimal, low, medium, high	Current state of the factor based on the factor score.

{
    ...
    "factors": [
		{ "name": "sleep_duration", 
			"value": 400, 
			"goal": 480, 
			"unit": "minutes", 
			"score": 0.93, 
			"state": "high" },
		{ "name": "sleep_regularity", 
			"value": 70, 
			"goal": 100, 
			"unit": "%", 
			"score": 0.70, 
			"state": "medium" },
		{ "name": "sleep_contiuity", 
			"value": 8, 
			"goal": 10, 
			"unit": "minutes", 
			"score": 0.70, 
			"state": "low" },
		{ "name": "sleep_debt", 
			"value": 400, 
			"goal": 500, 
			"unit": "minutes", 
			"score": 0.85, 
			"state": "high" },
		{ "name": "circadian_alignment", 
			"value": 80, 
			"goal": 100, 
			"unit": "%", 
			"score": 0.71, 
			"state": "medium" },
		{ "name": "physical_recovery", 
			"value": 300, 
			"goal": 100, 
			"unit": "hours", 
			"score": 0.71, 
			"state": "medium" },
		{ "name": "mental_recovery", 
			"value": 5, 
			"goal": 100, 
			"unit": "floors", 
			"score": 0.50, 
			"state": "medium" },
	],
    ...
}

Sleep Score Factors

Factor	Definition	Relevance	Reference
Sleep Duration	The total amount of sleep obtained during the night	Adequate sleep duration is crucial for overall health, cognitive function, and well-being	National Sleep Foundation. "Sleep Duration Recommendations: How Much Sleep Do You Really Need?"
Sleep Regularity	Consistency of bed and wake times across days	Consistent sleep patterns help regulate circadian rhythms and improve sleep quality	Fischer, D., et al. (2017). "Irregular sleep schedules are associated with poorer academic performance and delayed sleep/wake timing."
Sleep Continuity	Measure of how uninterrupted and restful the sleep period is, assessed by the total number of minutes lost due to restlessness, and awakenings	Continuous sleep without frequent awakenings is important for restorative sleep	Ohayon, M.M., et al. (2017). "National Sleep Foundation’s sleep quality recommendations: first report." Sleep Health, 3(1), 6-19.
Sleep Debt	The cumulative shortfall of sleep relative to an individual's sleep needs over time. Sleep debt increases in a non-linear fashion as the effects of sleep loss compound more severely as the deficit grows	Minimising sleep debt is crucial for maintaining cognitive function and physical health. Sleep debt is a great measure of chronic sleep behaviour	Van Dongen, H.P.A., et al. (2003). "The cumulative cost of additional wakefulness: Dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation." Sleep, 26(2), 117-126.
Circadian Alignment	Alignment of sleep timing with an individual's circadian rhythm	Proper alignment with circadian rhythms enhances sleep quality and daytime functioning	Roenneberg, T., et al. (2007). "Epidemiology of the human circadian clock." Sleep Medicine Reviews, 11(6), 429-438.
Physical Recovery	The duration, timing, and number of deep sleep cycles (slow-wave sleep)	Deep sleep is crucial for physical recovery, muscle repair, and overall health	Dijk, D.J. (2009). "Regulation and functional correlates of slow wave sleep." Journal of Clinical Sleep Medicine, 5(2 Suppl), S6-S15.
Mental Recovery	The duration, timing, and number of REM sleep cycles	REM sleep is important for cognitive function, memory consolidation, and emotional health	Walker, M.P. (2009). "The role of sleep in cognition and emotion." Annals of the New York Academy of Sciences, 1156(1), 168-197.

Using the Factors

Factor	Score Interpretation	Goal Interpretation	Units	Wearable Only
Sleep Duration	Higher score indicates a more optimal sleep duration	Aim to achieve around 8 hours of sleep per night for optimal health	mins	No
Sleep Regularity	Higher score indicates better consistency in sleep patterns	Aim for a consistency of 15-30mins across your bed and wake times day-to-day to achieve the goal of 100%	%	No
Sleep Continuity	Higher score indicates better sleep quality with fewer disruptions	Aim to minimise interruptions and achieve less than 10 minutes of restlessness or awakenings per night. Recommend better sleep hygiene	mins	No
Sleep Debt	Higher score indicates low sleep debt and better overall sleep quality	Aim to have no sleep debt, striving for a balance where all sleep needs are met without accumulated deficits.	mins	No
Circadian Alignment	Higher score indicates better alignment with the body's natural circadian rhythm	Aim to align sleep patterns with natural circadian rhythms, achieving close to 100% alignment.	%	No
Physical Recovery	Higher score indicates healthier deep sleep cycle patterns	Aim for optimal deep sleep patterns, achieving 100% of the recommended duration and timing for deep sleep.	%	Yes
Mental Recovery	Higher score indicates healthier REM sleep cycle patterns	Aim for optimal REM sleep patterns, achieving 100% of the recommended duration and timing for REM sleep.	%	Yes

Using the Sleep Score

A higher score generally indicates better sleep quality and habits. Assess each factor's contribution to understand specific areas of strength or improvement.

Interpreting the State

• High : Scores in this range indicate excellent sleep quality and quantity.
• Medium : This range suggests adequate sleep but with potential areas for improvement.
• Low : Indicates suboptimal sleep quality, suggesting significant deviations from optimal values in several factors.
• Minimal : Scores here indicate very poor sleep quality or quantity, warranting immediate attention for health improvement.

Using the Score for Improvement

Identify factors contributing negatively to the score for targeted interventions. For example, if sleep routine and sleep debt have high negative values in the factors, improving sleep routine or reducing sleep debt can positively affect the score.

Limitations and Considerations

This score is a well-being indicator and not a diagnostic measure. Individual variations and external factors can influence the score. Consult healthcare professionals for a comprehensive sleep assessment.

Frequently Asked Questions (FAQs)

Q: How can I improve my Sleep Score?

A: To enhance your Sleep Score, focus on establishing a regular sleep schedule, minimize nighttime disturbances, and align your sleep routine with your natural circadian rhythms. Implementing relaxation techniques and creating a conducive sleep environment can also be beneficial.

Q: Is it possible to recover from sleep debt?

A: Yes, recovering from sleep debt is possible. This can be achieved by gradually increasing your sleep duration and maintaining consistent sleep patterns, including on weekends. Prioritizing sleep and adjusting your schedule to allow for more rest can effectively reduce sleep debt over time.

Q: What does a high sleep score indicate?

A: A high sleep score is indicative of excellent sleep quality, regularity, and minimal sleep debt. This state reflects a healthy sleep pattern that positively contributes to overall well-being and health.

Q: Can the sleep score diagnose sleep disorders?

A: The sleep score is primarily an informational tool and is not designed to diagnose sleep disorders. While it provides valuable insights into your sleep patterns and highlights potential areas for improvement, it should not replace professional medical advice. For concerns regarding sleep disorders, it's recommended to consult with a healthcare professional.