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What is Sleep Scoring?
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1. Sleep Duration Score
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3. Awake Count Score
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4. REM Sleep Percentage Score
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Q: Why is my score low even though I slept 8 hours?
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<h1 id="sleep-scoring-guide">Sleep Scoring Guide</h1>
<p>Endurain uses a sleep scoring system to help you understand the quality of your sleep. This guide explains how your sleep is evaluated and what the scores mean.</p>
<h2 id="what-is-sleep-scoring">What is Sleep Scoring?</h2>
<p>Sleep scoring is like a report card for your sleep. The system analyzes your sleep data and gives you:</p>
<ul>
<li><strong>An overall sleep score</strong> (0-100 points)</li>
<li><strong>Individual component scores</strong> with quality labels</li>
<li><strong>Easy-to-understand ratings</strong>: Excellent, Good, Fair, or Poor</li>
</ul>
<h2 id="how-are-scores-calculated">How Are Scores Calculated?</h2>
<h3 id="overall-sleep-score-0-100">Overall Sleep Score (0-100)</h3>
<p>Your overall sleep score combines several important factors:</p>
<ul>
<li><strong>30%</strong> - How long you slept (Duration)</li>
<li><strong>40%</strong> - How well you slept (Quality)</li>
<li><strong>10%</strong> - How many times you woke up</li>
<li><strong>20%</strong> - Your stress levels during sleep</li>
</ul>
<p><strong>What the scores mean:</strong></p>
<ul>
<li><strong>90-100</strong>: Excellent sleep! You're well-rested and recharged</li>
<li><strong>70-89</strong>: Good sleep. You got decent rest with room for improvement</li>
<li><strong>50-69</strong>: Fair sleep. You might feel somewhat rested but could do better</li>
<li><strong>0-49</strong>: Poor sleep. You likely feel tired and need better rest</li>
</ul>
<hr />
<h2 id="understanding-each-score-component">Understanding Each Score Component</h2>
<h3 id="1-sleep-duration-score">1. Sleep Duration Score</h3>
<p><strong>What it measures:</strong> How many hours you slept</p>
<p><strong>Why it matters:</strong> Your body needs enough time to go through all sleep stages and recover properly.</p>
<p><strong>Scoring guidelines:</strong></p>
<table>
<thead>
<tr>
<th>Hours of Sleep</th>
<th>Score</th>
<th>Rating</th>
</tr>
</thead>
<tbody>
<tr>
<td>7-9 hours</td>
<td>90-100</td>
<td><strong>EXCELLENT</strong> - Perfect amount!</td>
</tr>
<tr>
<td>6-7 hours</td>
<td>70-89</td>
<td><strong>GOOD</strong> - A bit short but okay</td>
</tr>
<tr>
<td>9-10 hours</td>
<td>70-89</td>
<td><strong>GOOD</strong> - A bit long but okay</td>
</tr>
<tr>
<td>5-6 hours</td>
<td>50-69</td>
<td><strong>FAIR</strong> - Not enough rest</td>
</tr>
<tr>
<td>10-11 hours</td>
<td>50-69</td>
<td><strong>FAIR</strong> - Possibly oversleeping</td>
</tr>
<tr>
<td>Less than 5 hours</td>
<td>0-49</td>
<td><strong>POOR</strong> - Seriously insufficient</td>
</tr>
<tr>
<td>More than 11 hours</td>
<td>0-49</td>
<td><strong>POOR</strong> - Too much sleep</td>
</tr>
</tbody>
</table>
<p><strong>The sweet spot:</strong> 7-9 hours, with 8 hours being ideal for most adults.</p>
<hr />
<h3 id="2-sleep-quality-score">2. Sleep Quality Score</h3>
<p><strong>What it measures:</strong> How your sleep was distributed across different sleep stages</p>
<p><strong>Why it matters:</strong> Quality sleep isn't just about quantity - your brain and body need the right mix of sleep stages to fully recover.</p>
<p><strong>The four sleep stages:</strong></p>
<ol>
<li><strong>Light Sleep</strong> - Transition period, your body starts to relax</li>
<li><strong>Deep Sleep</strong> - Body repairs muscles and tissues, strengthens immune system</li>
<li><strong>REM Sleep</strong> - Brain processes memories and emotions, vivid dreams occur</li>
<li><strong>Awake</strong> - Brief wakeful moments (some are normal!)</li>
</ol>
<p><strong>Optimal percentages:</strong></p>
<table>
<thead>
<tr>
<th>Sleep Stage</th>
<th>Ideal Range</th>
<th>Why It Matters</th>
</tr>
</thead>
<tbody>
<tr>
<td><strong>Deep Sleep</strong></td>
<td>13-23% (peak: 18%)</td>
<td>Physical recovery and healing</td>
</tr>
<tr>
<td><strong>REM Sleep</strong></td>
<td>20-25% (peak: 22.5%)</td>
<td>Memory and emotional processing</td>
</tr>
<tr>
<td><strong>Light Sleep</strong></td>
<td>45-55% (peak: 50%)</td>
<td>Transition between stages</td>
</tr>
<tr>
<td><strong>Awake Time</strong></td>
<td>Less than 5%</td>
<td>Normal brief awakenings</td>
</tr>
</tbody>
</table>
<p><strong>How it's scored:</strong></p>
<ul>
<li>Each sleep stage gets its own score based on how close you are to the optimal percentage</li>
<li>The scores are combined with these weights:</li>
<li>Deep sleep: 25%</li>
<li>REM sleep: 30% (most important for mental recovery!)</li>
<li>Light sleep: 25%</li>
<li>Awake time: 20% (penalty applied)</li>
</ul>
<hr />
<h3 id="3-awake-count-score">3. Awake Count Score</h3>
<p><strong>What it measures:</strong> How many times you woke up during the night</p>
<p><strong>Why it matters:</strong> Frequent awakenings disrupt your sleep cycles and prevent deep, restorative sleep.</p>
<p><strong>Scoring:</strong></p>
<table>
<thead>
<tr>
<th>Awakenings</th>
<th>Score</th>
<th>Rating</th>
<th>What It Means</th>
</tr>
</thead>
<tbody>
<tr>
<td>0-1 times</td>
<td>90-100</td>
<td><strong>EXCELLENT</strong></td>
<td>Uninterrupted, restorative sleep</td>
</tr>
<tr>
<td>2-3 times</td>
<td>70-89</td>
<td><strong>GOOD</strong></td>
<td>Some interruptions but still decent</td>
</tr>
<tr>
<td>4-5 times</td>
<td>50-69</td>
<td><strong>FAIR</strong></td>
<td>Sleep continuity affected</td>
</tr>
<tr>
<td>6+ times</td>
<td>0-49</td>
<td><strong>POOR</strong></td>
<td>Very fragmented sleep</td>
</tr>
</tbody>
</table>
<p><strong>Note:</strong> It's normal to wake up briefly 1-2 times per night. You might not even remember them!</p>
<hr />
<h3 id="4-rem-sleep-percentage-score">4. REM Sleep Percentage Score</h3>
<p><strong>What it measures:</strong> What percentage of your sleep was REM (Rapid Eye Movement) sleep</p>
<p><strong>Why it matters:</strong> REM sleep is when your brain consolidates memories, processes emotions, and boosts creativity. It's essential for mental health and learning.</p>
<p><strong>Optimal range:</strong> 20-25% of total sleep time (about 1.5-2 hours for 8 hours of sleep)</p>
<p><strong>What different levels mean:</strong></p>
<ul>
<li><strong>Too low (&lt;20%)</strong>: May affect memory, mood, and cognitive function</li>
<li><strong>Optimal (20-25%)</strong>: Brain is fully processing and recovering</li>
<li><strong>Too high (&gt;25%)</strong>: Unusual and may indicate sleep disorders</li>
</ul>
<hr />
<h3 id="5-deep-sleep-percentage-score">5. Deep Sleep Percentage Score</h3>
<p><strong>What it measures:</strong> What percentage of your sleep was deep sleep</p>
<p><strong>Why it matters:</strong> Deep sleep is when your body does most of its physical repair - healing muscles, strengthening bones, and boosting your immune system.</p>
<p><strong>Optimal range:</strong> 13-23% of total sleep time (about 1-2 hours for 8 hours of sleep)</p>
<p><strong>What different levels mean:</strong></p>
<ul>
<li><strong>Too low (&lt;13%)</strong>: Less physical recovery, may feel physically tired</li>
<li><strong>Optimal (13-23%)</strong>: Body is fully recovering and strengthening</li>
<li><strong>Too high (&gt;23%)</strong>: Rare, but may indicate sleep debt recovery</li>
</ul>
<p><strong>Did you know?</strong> Deep sleep decreases naturally as you age, which is normal!</p>
<hr />
<h3 id="6-light-sleep-percentage-score">6. Light Sleep Percentage Score</h3>
<p><strong>What it measures:</strong> What percentage of your sleep was light sleep</p>
<p><strong>Why it matters:</strong> Light sleep serves as a transition between sleep stages and makes up the largest portion of your sleep.</p>
<p><strong>Optimal range:</strong> 45-55% of total sleep time (about 3.5-4.5 hours for 8 hours of sleep)</p>
<p><strong>What different levels mean:</strong></p>
<ul>
<li><strong>Too low (&lt;45%)</strong>: You may be spending too much time in other stages</li>
<li><strong>Optimal (45-55%)</strong>: Healthy balance of sleep stages</li>
<li><strong>Too high (&gt;55%)</strong>: May not be getting enough deep or REM sleep</li>
</ul>
<hr />
<h3 id="7-sleep-stress-score">7. Sleep Stress Score</h3>
<p><strong>What it measures:</strong> Your average stress level during sleep and how restless you were</p>
<p><strong>Why it matters:</strong> High stress during sleep indicates your body isn't fully relaxing, which affects recovery quality.</p>
<p><strong>Stress levels explained</strong> (based on Garmin scale):</p>
<ul>
<li><strong>0-25</strong>: Rest state - fully relaxed</li>
<li><strong>26-50</strong>: Low stress - mostly relaxed</li>
<li><strong>51-75</strong>: Medium stress - moderately elevated</li>
<li><strong>76-100</strong>: High stress - not relaxing properly</li>
</ul>
<p><strong>Scoring:</strong></p>
<table>
<thead>
<tr>
<th>Stress Level</th>
<th>Base Score</th>
<th>Rating</th>
</tr>
</thead>
<tbody>
<tr>
<td>0-25 (Rest)</td>
<td>100</td>
<td><strong>EXCELLENT</strong></td>
</tr>
<tr>
<td>26-50 (Low)</td>
<td>70-90</td>
<td><strong>GOOD</strong></td>
</tr>
<tr>
<td>51-75 (Medium)</td>
<td>50-70</td>
<td><strong>FAIR</strong></td>
</tr>
<tr>
<td>76-100 (High)</td>
<td>0-50</td>
<td><strong>POOR</strong></td>
</tr>
</tbody>
</table>
<p><strong>Restless moments penalty:</strong> Each restless moment during sleep reduces your score by 2-3 points.</p>
<hr />
<h2 id="tips-for-better-sleep-scores">Tips for Better Sleep Scores</h2>
<h3 id="to-improve-duration-score">To Improve Duration Score:</h3>
<ul>
<li>Aim for 7-9 hours of sleep per night</li>
<li>Keep a consistent sleep schedule, even on weekends. Be consistent on the time you go to bed and awake not only the sleep hours</li>
<li>Go to bed when you're tired, not too early or late</li>
</ul>
<h3 id="to-improve-quality-score">To Improve Quality Score:</h3>
<ul>
<li>Create a dark, quiet, cool sleeping environment</li>
<li>Avoid screens and high intensity brain tasks 1 hour before bedtime (blue light disrupts sleep)</li>
<li>Avoid caffeine 6 hours before bed</li>
<li>Exercise regularly, but not right before bed</li>
</ul>
<h3 id="to-reduce-awakenings">To Reduce Awakenings:</h3>
<ul>
<li>Limit fluid intake 2 hours before bedtime</li>
<li>Keep your bedroom cool (60-67°F / 15-19°C is ideal)</li>
<li>Use white noise or earplugs if needed</li>
<li>Address any underlying sleep disorders with a doctor</li>
</ul>
<h3 id="to-reduce-sleep-stress">To Reduce Sleep Stress:</h3>
<ul>
<li>Practice relaxation techniques before bed (meditation, deep breathing)</li>
<li>Keep a regular exercise routine during the day</li>
<li>Avoid stressful activities or conversations before bedtime</li>
<li>Consider journaling to clear your mind before sleep</li>
</ul>
<hr />
<h2 id="frequently-asked-questions">Frequently Asked Questions</h2>
<h3 id="q-why-is-my-score-low-even-though-i-slept-8-hours">Q: Why is my score low even though I slept 8 hours?</h3>
<p><strong>A:</strong> Duration is only 30% of your overall score. You might have had poor quality sleep, many awakenings, or high stress levels. Check your individual component scores to see what needs improvement.</p>
<h3 id="q-is-it-bad-if-my-scores-vary-day-to-day">Q: Is it bad if my scores vary day to day?</h3>
<p><strong>A:</strong> Some variation is normal! Factors like stress, exercise, diet, and life events affect your sleep. Look for trends over weeks rather than individual nights.</p>
<h3 id="q-whats-more-important-duration-or-quality">Q: What's more important - duration or quality?</h3>
<p><strong>A:</strong> Both matter! Quality is weighted slightly higher (40% vs 30%) because you can sleep for 10 hours but still feel tired if the quality is poor. Aim for both good duration AND quality.</p>
<h3 id="q-my-remdeep-sleep-percentage-seems-low-is-that-bad">Q: My REM/Deep sleep percentage seems low. Is that bad?</h3>
<p><strong>A:</strong> Not necessarily. These percentages are averages based on research. Individual needs vary by age, genetics, and lifestyle. If you feel rested and energetic, your sleep is probably fine!</p>
<h3 id="q-can-i-compare-my-scores-with-friends">Q: Can I compare my scores with friends?</h3>
<p><strong>A:</strong> While you can, remember that everyone's sleep needs are different. Focus on improving YOUR scores over time rather than comparing with others.</p>
<h3 id="q-what-if-i-have-a-sleep-disorder">Q: What if I have a sleep disorder?</h3>
<p><strong>A:</strong> These scores are educational tools, not medical diagnoses. If you consistently get poor scores or feel tired despite good scores, consult a healthcare professional or sleep specialist.</p>
<hr />
<h2 id="understanding-your-data">Understanding Your Data</h2>
<h3 id="when-are-scores-calculated">When are scores calculated?</h3>
<p>Scores are automatically calculated when you:</p>
<ul>
<li>Create a new sleep record</li>
<li>Update an existing sleep record</li>
<li>Important: If sleep data is imported from Garmin Connect, no calculations are made. Garmin Connect data is used</li>
</ul>
<p>The system recalculates all scores to ensure they reflect your current data.</p>
<h3 id="what-data-is-needed">What data is needed?</h3>
<p>For the most accurate scores, provide:</p>
<ul>
<li>✅ Sleep start and end times</li>
<li>✅ Total sleep duration</li>
<li>✅ Sleep stage breakdowns (deep, light, REM, awake)</li>
<li>✅ Number of awakenings</li>
<li>✅ Stress levels (optional but recommended)</li>
</ul>
<p><strong>Partial data:</strong> Even with incomplete data, the system will calculate scores for the metrics you provide. Missing metrics won't break the scoring system.</p>
<hr />
<h2 id="technical-details">Technical Details</h2>
<p>For developers and technically-minded users:</p>
<ul>
<li><strong>Algorithm</strong>: Based on sleep research (provided by Claude Sonnet 4.5 and double checked by me)</li>
<li><strong>Scoring method</strong>: Weighted average of normalized component scores</li>
<li><strong>Data source</strong>: Compatible with Garmin Connect and manual entry</li>
<li><strong>Score range</strong>: All scores normalized to 0-100 scale</li>
<li><strong>Labels</strong>: Threshold-based categorization (90+=Excellent, 70+=Good, 50+=Fair, &lt;50=Poor)</li>
</ul>
<hr />
<h2 id="summary">Summary</h2>
<p>Your sleep scores provide valuable insights into your rest quality. By understanding what each score means and following the improvement tips, you can work towards better, more restorative sleep.</p>
<p><strong>Remember:</strong>
- 🎯 Focus on trends, not single nights
- 💪 Small improvements add up over time
- 😴 Consistency is key to good sleep
- 🩺 Consult a doctor for persistent sleep issues</p>
<p>Sweet dreams and happy tracking! 🌙✨</p>
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