Zolt’s Sleep Score Explained

Zolt’s sleep score is a representation of the quality of your sleep last night. See what features Zolt has regarding sleep.

How the Score Works

In general, the scoring, as per Zolt’s scoring philosophy, is:

Excellent is very achievable and is the target for each day. Each day of “excellent” receives a checkmark on the weekly view.

It takes into account:

Time Asleep: The total duration of your sleep, measured in hours. Getting between 7-8 hours of sleep is considered optimal for most adults according to research that analyzed over 4 million participants from 30 countries.
Sleep Efficiency: The percentage of time you spend actually sleeping while in bed. This measures how effectively you use your time in bed for sleep rather than lying awake. A normal sleep efficiency is considered to be 85% or higher.
Deep Sleep: The amount of deep sleep you get as a percentage of your total sleep time. Deep sleep is crucial for physical recovery and memory consolidation. During this stage, your body repairs itself and strengthens your immune system.
REM Sleep: The amount of REM (Rapid Eye Movement) sleep you get as a percentage of your total sleep time. REM sleep is essential for cognitive functions, emotional processing, and learning.
Time Awake: The amount of time you spend awake during your sleep period. Brief awakenings are normal, but excessive time awake can disrupt your sleep cycle.

Time Asleep: This is the foundation of good sleep and carries the highest weight in your sleep score. According to a joint consensus statement from the American Academy of Sleep Medicine and Sleep Research Society, adults should sleep 7 or more hours per night on a regular basis to promote optimal health. Sleeping less than 6 hours significantly reduces your score, while 8 hours or more maximizes this component.
Sleep Efficiency: This reflects how well you maintain sleep once you get into bed. Higher efficiency (85% or above) indicates quality sleep with minimal disruptions. A healthy sleep efficiency range of 90-95% is considered optimal for most adults.
Deep Sleep: Ideally, deep sleep should comprise about 13-23% of your total sleep time. Adults typically spend up to 20% of their night in deep sleep. During this stage, your body strengthens muscle, bones, tissue, and immune function.
REM Sleep: Healthy REM sleep should make up about 20% or more of your total sleep. This sleep stage is vital for cognitive functions, emotional well-being, and creativity.
Time Awake: Brief awakenings are normal, but spending more than 2% of your sleep period awake may indicate sleep disturbances that affect quality.

For Time Asleep: Aim for 7-8 hours of sleep consistently. Create a regular sleep schedule, even on weekends.
For Sleep Efficiency: Limit screen time before bed, keep your bedroom cool and dark, and consider relaxation techniques if you have trouble falling asleep.
For Deep Sleep: Regular exercise (but not right before bed), limiting alcohol, and maintaining a consistent sleep schedule can increase deep sleep.
For REM Sleep: Reduce stress, establish a consistent sleep schedule, and avoid substances that may suppress REM sleep (like alcohol and some medications).
For Time Awake: Address potential sleep disruptors like noise, light, uncomfortable temperatures, or sleep disorders that may be causing nighttime awakenings.
Remember that your sleep score is personalized and meant to help you track improvements in your sleep quality over time. Recent research analyzing over 11 million nights of objective sleep data found that only about 15% of participants slept between 7 and 9 hours for at least 5 nights per week, indicating that achieving consistent recommended sleep duration is challenging for many people. One night of poor sleep is normal, but consistent patterns may indicate areas that need attention.