Sleep Quality - Sahlator

Sleep Quality Calculator

Age

Sleep Duration (hours)

Bedtime Routine (How consistent is your routine?)

Wakefulness during the night (times you wake up)

Caffeine Consumption (hours before bed)

Alcohol Consumption (hours before bed)

Stress Level (1 = Low, 5 = High)

Exercise (hours before bed)

Sleep Environment Checklist

Maintain a cool room temperature (60-67°F or 15-19°C). Use blackout curtains or an eye mask to block light. Use earplugs or a white noise machine to reduce noise. Ensure your mattress and pillows are comfortable and supportive. Keep electronics out of the bedroom or turn them off.

Personalized Recommendations: