Free health tool
Sleep Score Decoder
Enter your recent sleep score from any wearable — or rate your sleep manually if you don't have a device. Get a plain-language breakdown of what your score may mean for recovery, energy, and cognitive function.
Sleep scores vary by device and algorithm. This tool uses general principles from sleep research to provide educational context. It is not a medical assessment. If you experience persistent sleep difficulties, speak with a healthcare professional.
This tool is a standalone educational resource. Awra tracks manually-entered sleep data and does not connect to Apple Watch, Oura, Garmin, or any wearable device.
The Sleep Score Decoder converts any wearable sleep score (0–100) into a plain-language explanation of what that score means for recovery, energy, and cognitive function, with device-specific context for Oura, Apple Health, Garmin, Fitbit, and WHOOP. The tool is free to use, requires no account, and draws on published sleep research — including Walker (2017) and Hirshkowitz et al. (2015) — to contextualise results.
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Want a complete picture?
Awra connects your sleep score to nutrition, activity, and recovery patterns — explaining in plain language how each night shapes your energy, focus, and metabolic health the next day.
Get notifiedMethodology
This tool maps input scores to five research-backed bands (Excellent ≥85, Good 70–84, Fair 55–69, Poor 40–54, Very poor <40) and surfaces device-specific context for Oura, Apple Health, Garmin, Fitbit, and WHOOP. Manual entries use a duration × subjective quality model. Band thresholds and factor weighting draw on Walker, M. (2017) Why We Sleep; Hirshkowitz, M. et al. (2015) "National Sleep Foundation's sleep time duration recommendations," Sleep Health 1(1):40–43; and device-published scoring documentation.
How sleep scores work
Why is my sleep score low?
Most wearable sleep scores are reduced by: short total sleep duration, fragmented sleep (many brief awakenings), low proportion of deep or REM sleep, elevated resting heart rate during sleep, and poor HRV recovery overnight. A single low score is common — a consistent pattern of low scores often points to an addressable factor like irregular bedtimes, late alcohol consumption, blue light exposure, or accumulated stress.
What is a good sleep score?
For most scoring systems (Oura, Garmin, Apple Health), 85+ is excellent, 70–84 is good, 55–69 is fair and often improvable, below 55 warrants attention. These thresholds vary slightly by platform. More important than any single score is your personal trend over 7–14 nights — if your average is declining, that's worth investigating.
How is Oura's sleep score calculated?
Oura's score is a weighted composite of: total sleep time, sleep efficiency (time in bed vs. asleep), REM sleep percentage, deep sleep percentage, restfulness (movement and disruptions), sleep latency (how quickly you fell asleep), and the timing of your sleep relative to your personal chronotype. Each factor is weighted based on its research-backed impact on recovery and cognitive performance.
Does Apple Health sleep score measure the same things as Oura?
Not exactly. Apple Watch sleep scoring relies heavily on accelerometer data (movement) and heart rate, but does not use the same level of HRV data as Oura's infrared sensors. Oura scores are generally considered more sensitive to subtle recovery changes. Garmin sits between the two. For trending purposes, consistency within one platform matters more than comparing scores between devices.
Is this medical advice?
No. This tool is for general educational purposes. Sleep score interpretation is context-dependent and this tool cannot account for individual health conditions. If you experience chronic poor sleep, daytime sleepiness, or suspect a sleep disorder, speak with a healthcare professional.