Sleep Recovery Score
Assess your sleep quality and recovery capacity beyond just hours in bed. Incorporates elements from validated sleep assessment tools (Pittsburgh Sleep Quality Index, Epworth Sleepiness Scale) to evaluate sleep onset, continuity, architecture, and daytime impact.
What You'll Get
- Sleep quality score (0-100)
- Sleep efficiency estimate
- Sleep apnea risk indicator (based on STOP-BANG screening criteria)
- Recovery capacity rating
- Recommended lab tests (cortisol, ferritin, thyroid, vitamin D)
- Actionable recommendations
Frequently Asked Questions
How much deep sleep do I need?
Adults typically need 1–2 hours of N3 (deep) sleep per night, representing about 13–23% of total sleep time. Deep sleep is critical for physical recovery, immune function, and memory consolidation.
What are signs of sleep apnea?
Key warning signs include loud snoring, witnessed breathing pauses during sleep, gasping or choking at night, excessive daytime sleepiness despite adequate sleep time, morning headaches, and waking unrefreshed. A sleep study is needed for diagnosis.
Topic updates
Get the weekly recovery roundup
Sleep, HRV, fatigue, burnout, cortisol rhythm, sleep apnea, overtraining, and stress physiology.