Sleep Efficiency App

Sleep Efficiency Calculator + CBT-I Sleep Window Planner

This educational tool summarises a 7-day sleep diary, estimates sleep efficiency, and suggests a conservative starting sleep window for discussion with a clinician. It is not a diagnostic tool and does not replace CBT-I delivered by a qualified health professional.

Important: Sleep restriction is not suitable for everyone. The Sleep Health Foundation notes that it may not be suitable for some people, including those with bipolar disorder or other health issues. If you have severe daytime sleepiness, regular near-miss driving episodes, unstable mental health, or another sleep disorder that has not been assessed, seek clinical advice before changing your sleep schedule.

Urgent support: If you are in immediate danger or at risk of harming yourself or someone else, call 000 now, or go to your nearest emergency department. In Australia, you can call Lifeline 13 11 14 for 24/7 crisis support.

Planner settings

Target wake time

Preferred daily wake time

Name for printout

Summary note

Leave the wake time blank if you want the app to use the diary’s average out-of-bed time. Internally the app stores times as HH:MM, while the browser may show 12-hour or 24-hour controls depending on device settings.

Assumptions used in the planner

The sleep window suggestion is deliberately conservative. The app calculates weekly average total sleep time and sleep efficiency, then proposes an initial sleep window equal to the weekly average total sleep time, rounded to the nearest 15 minutes and bounded between 5 and 8 hours.

It does not automatically tighten the window below 5 hours. If weekly sleep efficiency is 85% or higher, the tool treats that as broadly consistent with the common CBT-I target. If sleep efficiency is 90% or higher, the app suggests that a clinician-guided discussion about cautiously expanding the window by 15 minutes may be reasonable.

The bedtime and wake time “ranges” are shown as ±15 minutes around the calculated target to encourage consistency without presenting the app as an exact prescription.

How to use this page

Enter at least 3 days of diary data. Seven days is better.
Use your best estimate; do not watch the clock excessively.
Press Calculate summary to update the result card and daily metrics.
Use Print / Save PDF for a clean printable summary.

Privacy: This app is fully self-contained. It makes no server calls and stores nothing unless you deliberately choose Save on this device.

Weekly sleep diary

Diary fields are based on standard sleep diary items: time in bed, time out of bed, awakenings, and how long it took to fall asleep. For practical weekly summaries, this version also asks for your final wake time so the app can estimate early morning wakefulness.

Enter up to 7 nights. Blank rows are ignored.
Day	Date	Time into bed	Minutes to fall asleep	Minutes awake during night	Final wake time	Out of bed	Time in bed	Total sleep time	Sleep efficiency

Results and printable summary

No summary yet. Enter diary data, then choose Calculate summary.

Printable summary

A plain-language summary will appear here after calculation.

Educational use only. This summary is not a diagnosis or personalised treatment plan.

Example output mock-up

┌───────────────────────────────────────────────┐ │ Weekly average sleep efficiency: 85.6% │ │ Weekly average total sleep time: 6h 41m │ │ Suggested initial sleep window: 6h 45m │ │ Suggested bedtime band: 23:45–00:15 │ │ Suggested wake band: 06:30–07:00 │ │ Guidance: maintain this window for 1 week and │ │ review with a clinician before larger changes │ └───────────────────────────────────────────────┘

Reserved space below the result: If you monetise the page, place any ad unit below this app block or below the printable summary card, not between inputs, buttons, and results.