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Sleep diary time summary

Organize your own one-night record into time in bed, estimated sleep time and sleep efficiency.

Start with your own numbers

Editable example

An example is filled in. Replace it with your own data to calculate.

Enter elapsed hours and minutes; enter total minutes away and awake while in bed.

Enter whole hours, including any time away from bed.
Enter the remaining minutes from 0 to 59.
Enter the total minutes spent out of bed; enter 0 only if none.
Include all awake time in bed, including before trying to sleep, sleep onset, night waking and after final awakening. Do not count time away twice.

Results update when inputs are complete. A plan is kept only when you save it. Inputs and results are not uploaded.

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Example result

Estimated time asleep

390minutes

This is an estimate from recollection, not a sleep test or diagnosis.

Time in bed450 minutes
Sleep efficiency86.67 %

Worked steps

  1. 480 − 30 = 450
  2. 450 − 60 = 390

Subtract time away from the elapsed interval to find time in bed, then subtract awake time in bed to estimate sleep. Include all time awake while in bed, without counting time away twice. Do not guess zero when unknown. Sleep efficiency is estimated sleep divided by time in bed. This self-reported summary is not an objective test, diagnosis, quality score, treatment, stage prediction or advice to restrict sleep. Record naps and separate sleep periods separately; one record covers at most 24 hours. Clock changes and time zones need separate consideration. Seek medical advice for persistent sleep concerns.

Method and scope

All inputs are estimates from your record. Do not enter zero for unknown time.

This is not an objective sleep test, diagnosis, sleep quality score or a prescription to restrict sleep.

References:National Taiwan University Hospital: sleep diary and sleep efficiency、NHLBI: sleep diary

Purpose

Organize a single-night sleep diary and estimate time asleep and its share of time in bed.

What to enter

Enter elapsed hours and additional minutes from going to bed until final departure, plus minutes away and awake while in bed.

How it works

Subtract away time from elapsed time, then subtract awake-in-bed time. Divide estimated sleep by time in bed.

Example

480 elapsed minutes minus 30 away leaves 450 in bed; minus 60 awake gives 390 asleep, or about 86.67%.

Reading the result

The result is an estimate based on your own recollection. Unknown values must not be treated as zero.

Limits

This is not a diagnosis, sleep quality assessment, sleep-stage prediction or sleep restriction advice. Seek medical advice for persistent concerns.

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