How to Improve Your Sleep.com App SleepScore

The typical SleepScore across most Sleep.com app users is 78. Scores of 80 and higher are above average, and those under 77 fall below the user ... Wellness Design Tech Travel Shop SleepTracker FollowUs: Linktotwitter Linktoinstagram Linktoyoutube Linktopinterest Linktofacebook Linktolinkedin FromtheSleepExperts®at Search Search Search CloseSearch LinktoFacebookPage LinktoTwitterUser LinktoPinterestPage LinktoLinkedInPage Email HowtoImproveYourSleepScore Likeanyperfectionistwhostrivesfor100,it’snaturaltowanttoimproveyourSleepScore™. by LeahPerri&ElieGottlieb,PhDDecember8,2021 LinktoFacebookPage LinktoTwitterUser LinktoPinterestPage LinktoLinkedInPage Email Ifyou’vediligentlytrackedyoursleepeachnight,butcomemorning,yourSleepScoreisn’twhereyouwantittobe,you’renotalone—butsmallchangescangetyourscoremovingintherightdirection.ConsiderthisarticleyourquickprimeronenhancingyoursleepjourneybyimprovingyourSleepScore.HowisyourSleepScorecalculated?YourSleepScoreprovidesacomprehensive,easy-to-understandviewofhowwellyou'resleeping.Andastheadagegoes,whatgetsmeasuredgetsmanaged.Poweredbymorethanadecadeofresearchand80millionhoursofanalyzedsleep,yourSleepScoreisdesignedtohelpyounotjustunderstandyoursleepbutimproveit,asasingle,easy-to-understanddailysleep-qualitymetricthat’scalculatedusingsonartechnologyandouradvancedalgorithm.Asyousleep,theSleep.comappmonitorsyourbreathingpatternsandbodymovementsusingsonartechnology.Ouradvancedalgorithmanalyzesthisdatabasedonsixcriteria:yourtotaltimeasleep,thetimeittakesyoutofallasleep,thenumberoftimesyouwakeupatnight,andtheamountoftimeyouspentinlight,deep,andREMsleepstages.TocalculateyourpersonalizedSleepScore,thisdataismeasuredagainstknownsleepaveragesforyourageandgender,whichhavebeenestablishedinpublishedresearchandbyanalyzingmorethan80millionhoursofsleepwiththeapp’salgorithm.Theresultisadailyscorethatdeliversacomprehensiveviewofhowwellyousleptthenightbefore.What’sconsideredagoodSleepScore?Theapp’salgorithmhasanalyzedmillionsofnightsofsleepfromhundredsofthousandsofuserstocreateabaselinefortypical,above-average,andbelow-averageSleepScores.ThetypicalSleepScoreacrossmostSleep.comappusersis78.Scoresof80andhigherareaboveaverage,andthoseunder77fallbelowtheuseraverage.However,it’simportantnottoviewtheselabelsasadirectreflectionofyoursleepqualitybecauseeveryonesleepsdifferently. Whyisitimportanttomeasuresleep?“Afterdecadesofresearch,scientistsarebeginningtounravelthewidespreadphysiologicalandpsychologicalbenefitstosleep,”notesElieGottlieb,Ph.D.,appliedsleepscientistatSleepScoreLabs.“Fromimmediatedaytimebenefitsintheformofimprovedmood,creativity,andcognitiveperformance,tosleep’sabilitytostaveoffchronichealthconditionsandsupporttheimmunesystem,it’sclearthatmiraculousthingshappentoourbrainandbodywhenwegetsufficient,consistent,andqualitysleep—amarkerindicatedinyourSleepScore.”Likeotherhealth-relatedmeasuressuchasyourweight,sleeppatternscanfluctuateovertimeforavarietyofreasons.Whileafewbelow-averageSleepScoresshouldn’tbeacauseforconcern,apatternofconsistentlylowscorescouldindicatepoorsleepquality.Buthere’sthegoodnews:Small,simplechangescanhelpyouimproveyourSleepScoreandexperiencesleep’swellnesssuperpowers,regardlessofyourstartingpoint.HowcanyouimproveyourSleepScore?Readytobumpupthatscore?Howyousleepatnightoftencomesdowntowhatyoudoduringyourday.Entersleephygiene.Justlikedentalorpersonalhygiene,sleephygieneisasetofhabitsthatyoucaneasilyimplementeachdaytoachievetheidealconditionsforoptimalsleep.Checkoutthesequicktipstooptimizeyoursleephygienemorning,noon,andnight.Morning Open yourblindsorheadoutsideforashortwalk: Whileit’simportanttolimitbrightlightsatnight, sunlight—whichisakindof bluelight — inthemorninghourscanhelpsupportyouroverallmood,alertness,andproductivitythroughoutthedayahead. Italsohelpsregulateyourcircadianrhythm.  Enjoyyourcoffeebefore mid-day: Consumingcaffeine closetobedtimecanstimulateyourbody andkeepyou awake (It'sthesamewithnicotine). Ifyou’reacoffeedrinker,haveyourcupofjoeearlytoavoidsleepissueslater. Fitinyourexercisesession: Ifyouexercisetoo closetoyourbedtime,yourbody maynot befullyready toentersleep mode whenyouhitthehay.  Afternoon(Re)consider thatafternooncatnap: Eachofusneeds acertainamountof sleep eachday tofeelourbest. That’swhysome peoplecan take short afternoon naps and stillsleep soundly throughthenight. If your afternoon nap ismaking it difficult tofallasleepatnight, try cutting outyour mid-day siesta.  Ifnappingworksforyou, Gottlieb recommends a 10- to 20-minute snooze to jumpstartyourenergyandalertnesswithout causingsleepinertia — that dreaded feelingofgrogginess afterwakingupinthemiddledeeporREMsleep. Evening  De-stress andunwind: Insteadof fixating on thebigworkdayaheadofyou,tryaquietactivity likereadingabookorcompletinga jigsaw puzzle to helpyou winddownbeforebed.  Dimthelightsandlimitscreentime: Limit theuseofelectronicdevicesthatemit blue light,whichcould trickyourbrainintothinkingit’sdaytime. Lower thelightsthroughoutyourhometo makesureyourbodyknowsit’salmostbedtime. BedtimeOptimizeyourroom’stemperature: Set yourroom'stemperaturetobebetween60and72degreesFahrenheit;65isconsideredoptimalformosthealthyadults.Keepyourroomquietanddark:Noiseandlightcanaffectyoursleepquality,soinvestinawhitenoisemachineand/orblackoutcurtainstohelpyoumaintainasleep-supportive space. Establishaconsistentbedtimeandwake-uptime: Makeahabitofgoingtosleepatthesametimeeachnight,giveortake20minutes,andplantowakeupatthesametimeeachmorning. This ritual allowsyourbodyto predicthowmuchsleepitcanexpecteachnightand establish asleepschedule accordingly.  SleepScorestillnotbudging?TrythesetechtipsTherightsleephygieneiskeytoimprovingyourSleepScore,anditmighttakeafewdayswiththeapptogetaccustomedtosleeptracking.Butifyourscorestillseemsinaccurateafterthreeorfourconsecutivenightsoftracking,checkthetechnologyissuesbelow.Ifyour phone is connectedtoaBluetoothdevicethatisre-routingyouraudio, itcould pause yoursonarsignalallnight and resultina0 SleepScore. DisconnectallBluetoothdevicesbeforestartingyoursleepsession. Soundmachines,fans,orloudelectronics could betooclosetoyourphone,causinginterferencewiththeapp’ssonartechnology. Move devices morethansixfeet awayfromyourphoneand,whenpossible, lowertheir volume. Yourspeakers ormicrophone could beobstructed. Trycleaningyourspeakers andmicrophone,andmakesurethey’reworkingproperlybeforestartingyoursleepsession. Yourphonecase could beblocking its speakersormicrophone,preventingtheapp’ssonartechnologyfromdoingitsjob. Removeyourcaseandseeifthatresolvestheissue. Yoursmartphone could havebecomeunpluggedduringasleepsession,causinganincompletesleepreading. ForthemostaccurateSleepScore,keepyourphonepluggedinthroughoutthenight.  Usingyourphonefrequentlyduringasleepsession could resultininaccurate sleeptracking. Limityourphonetimeonceyoustartyoursleepsession. Lookingformoreinformationonhowelectronicdevicesandphonepositioningcanaffectyoursleeptracking?CheckoutourFAQhub.Yourpersonalizedsleepjourney NomatteryournightlySleepScore,you’vealreadytakenapowerfulfirststepbyexploringyouruniquesleeppatterns.Asyoudivedeeperintoyoursleeptrackingroutine,remembertobekindtoyourself.Whenyouhavealess-than-stellarnightofsleep,assessyourSleepScoreandyourlifestylehabitsthenextmorning.Then,makesmalladjustmentstoyoursleephygieneandcelebrateyourprogressonthejourneytobettersleep.“Improvingyoursleepstartswithonesmallbehaviorchangeatatime,”Gottliebsaid.“Tinydailychangessuchaslimitingbrightlightsbeforebed,creatingapre-bedritual,avoidingcaffeineoralcoholicbeveragesinthelateafternoon,orcoolingdownyourbedroomcaneachhaveapositive–andquantifiable–effectonyourSleepScore,andsubsequenthealthandwellness.”Wantmoretipstohelpyouachievedeeper,morerestfulsleep?ExploretheSleep.comapp’sothereasy-to-usefeatures,alldesignedtocontinuallyenhanceyoursleep. Tagged: Tech LeahPerriandElieGottlieb,PhD,workatSleepScoreLabs.Perriisamarketingmanager,furtheringSleepScore'smissionofimprovingsleepformillionsofpeople.Gottliebisanappliedsleepscientistandtopicalexpertonsleep,whoseaward-winningresearchhasbeenfeaturedThriveGlobal,AuthorityMagazine,Sleep.com,andmore. ReadNext: WanttoAssessYourRiskforSleepDisorders?There’sAnAppForThat December8,2021 WiththeCheckUpfeatureyoucangetaSleepReportthatanalyzesyourdataforpotentialrisksofsleepissues. Learnmore 5ReasonstoTrackYourSleepUsingtheSleep.comApp December8,2021 Seeinghowmanyhoursofsleepyougetisjustscratchingthesurfaceofwhatyoucanlearn. Learnmore 21Sleep.comAppFeaturesthatTotally Uplevel YourSleepTracking  December8,2021 Fromsleeptrackingtosleepchallenges,exploreallthefreeandpremiumfeaturestheSleep.comapphastooffer. Learnmore HowCanYourPhoneTrackYourSleepWithoutaWearable? December8,2021 Discoverthepowerofsonartechnology. 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