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Sleep Efficiency Calculator
A critical metric in Cognitive Behavioral Therapy for Insomnia (CBT-I). Sleep efficiency is the ratio of total time spent asleep to total time spent in bed.
Analysis
Time in Bed (TIB)
Total Sleep Time (TST)
Sleep Efficiency
CBT-I Rules
<85%: Your sleep is highly fragmented. In Sleep Restriction Therapy, your time in bed would be restricted closer to your actual sleep time to consolidate sleep and drive efficiency up.
85-90%: Your sleep efficiency is approaching the clinical target. In CBT-I, you would typically maintain your current sleep schedule.
≥90%: Excellent sleep efficiency. In a CBT-I protocol, this score signals readiness to gradually extend time in bed by 15-20 minutes.