If you’ve been wondering what your Sleep Score really means and whether there’s a “good” or “bad” number - you’re not alone. It’s natural to want to measure progress, especially when you’ve been struggling with sleep for so long. But let’s clear something up right away: There is no perfect Sleep Score.
Your Sleep Score on this program isn’t designed to be a grade, a judgement, or a competition with anyone else. It’s simply a tool to help our team (and you) track meaningful change in your sleep over time and to highlight that sleep improvement isn't just about how many hours you're sleeping for.
Everyone Starts in a Different Place
Everyone starts the program in different places - because each sleep problem is unique, shaped by how you feel about it. The goals everyone is working towards also differ hugely from person to person. Some people already sleep for 7 to 8 hours but wake up exhausted and want to improve their sleep quality. Others only get a few hours sleep a night or wake regularly and want to make their sleep more robust. For most, they will have several different goals in mind.
That's why you cannot compare your sleep score with anybody else - because what they're measuring their sleep against is deeply personal to them and isn't the same for you.
What the Score Actually Tells Us
Your Sleep Score is out of 99 - but it’s not about reaching 99. In fact, almost nobody - even "good sleepers" - can reach 99. Instead, the score is a tool for our team to monitor your progress and understand, in a quantifiable way, how your sleep health is changing. Here’s what the score does reflect:
⏰ Sleep Quantity – how long you’re sleeping and when.
💪 Sleep Durability – how solid or broken your sleep is.
😴 Sleep Quality – how refreshed you feel after sleep.
🧘 Psychological Well-being – your worries or stress around sleep.
☀️ Daytime Functioning – how sleep affects your energy and focus during the day.
Together, these areas offer a more holistic picture of your sleep health - not just focusing on the number of hours you are able to clock up.
What We Are Looking For: Change Over Time
The most useful way to think about your Sleep Score is this:
Is it gradually improving over time?
For example, if you started at 50, then a shift to 55 or 60 shows movement in the right direction. That could reflect better sleep, fewer anxious thoughts around bedtime, or even just waking up feeling slightly more like yourself than before.
And if your score goes down at times - that's all part of the process! When retraining your sleep nothing is linear and that can be very difficult to grapple with. It's hard to stick with what you're doing when your body seems to tell you it's not working. But remember - bouts of poor sleep during the program aren't a sign that things aren't working - it's a sign that things are changing. Your brain is taking notice of the changes you've made and at times it will fight back - but that's all the more evidence that what you're doing is having an impact and that you're on the right track.
So by no means do we expect your score to go up every time - it's the general trend over a few months which matters most!
Don’t Obsess Over the Number
It can be really easy to slip into hyper-fixating on the data, metrics, and trackers. That's understandable - you just want proof that things are working. But if you're finding the numbers are making you more stressed or anxious, take a step back and ask yourself instead:
What is one thing I can see has begun improving since I started?
Do I now understand sleep better and feel a shift in my mindset?
Am I starting to feel more in control of my life around sleep?
Am I sticking to the rules and boosters which are proven to work with a little time and consistency? If so, you're always moving in the right direction even if the numbers seem to suggest otherwise!
These questions often reveal more about your progress than the number on a dashboard.
What Actually Moves the Needle?
In a word: consistency.
The more consistently you stick to the program’s rules, apply the techniques, use the boosters, and follow your schedule - the more likely your score (and more importantly, your sleep) will improve. But again - it's important to remember that even if you do everything right, your score can still fluctuate or go down because that's a very normal part of the process.
A Final Word
You’re doing something many people never get round to: actively working on your sleep in a structured, science-backed way. That takes courage, commitment, and patience!
So if your score isn’t where you hoped it might be yet - don’t panic. Progress isn’t linear. Change takes time. And we’re not here to chase perfection.
We’re here to help you build better, lasting sleep - not just for a few nights, but for life.
Keep going, stay consistent, and remember: the number matters far less than how you feel. And you deserve to feel better.