Sleep Score Calculator - Huberman Protocol
Calculate your Sleep Score from 0-100 based on the neuroscientific protocols of Huberman Lab: sleep duration, latency, wake-ups, subjective quality, morning light and caffeine cutoffs. Free, client-sided, no devices required.
Insert your night's data.
Compile the 7 fields to get your score. Your data remains on our device.
Sleep Result Score
Huberman Laboratory Protocol
Huberman Protocols to activate
The most impactful actions on the dimensions you're neglecting (up to five, in order of priority).
Esposizione alla luce solare naturale 5–10 min entro 1 h dal risveglio (anche con cielo nuvoloso). Attiva il cortisolo mattutino e ancora il ritmo circadiano.
Huberman Lab ep. #2 - Master Your SleepHuberman Lab ep. #84 - Using Light to Optimize Sleep
Come utilizzare Sleep Score Calculator
Inserisci la durata del sonno
Indica quante ore e minuti hai dormito stanotte o in media nell'ultima settimana. Il range ottimale secondo Huberman è 7–9 ore.
Compila latenza e risvegli
La latenza di addormentamento (minuti per dormire) e il numero di risvegli notturni sono indicatori chiave della qualità del sonno NREM.
Valuta qualità e abitudini
Lo slider qualità soggettiva (1–10) riflette il tuo senso di riposo. Le abitudini (orario fisso, luce mattutina, cut-off caffeina) pesano 30 punti totali.
Leggi il punteggio e le raccomandazioni
Lo score 0–100 è accompagnato da un massimo di 5 protocolli Huberman personalizzati sulle dimensioni che stai trascurando.
Domande frequenti
How is my sleep score calculated?
Score is a weighted sum of 7 dimensions: duration (max 25 points), latency (20 points), wakefulness (15 points), subjective quality (10 points), regularity of schedule (10 points), morning light (10 points), caffeine cut-off (10 points). Total maximum: 100.
Why does morning light count for 10 points?
Exposure to morning sunlight within the first hour of waking activates the morning cortisol peak and still affects the body's internal clock - a key component of the Huberman protocol (#2 & #84).
Caffeine cutoff: why 10 hours?
Caffeine has an half-life of 5-6 hours: drink at noon, half is still active by midnight. Huberman recommends avoiding it in the last 10 hours before bedtime to prevent deep sleep (SWS).
What are NSDR and Yoga Nidra?
Non-Sleep Deep Rest is a 10-20 minute guided practice that replicates some benefits of sleep without sleeping: restores dopamine and reduces the arousal of the autonomic nervous system. Huberman cites it in episode #2 and #11.
Can this tool replace a polysomnogram?
No. The Sleep Score is based on self-reported data and does not replace a clinical exam. If you suspect sleep apnea, chronic insomnia or other sleep disorders, consult your primary care physician.