Zolt’s sleep score is an assessment of your nightly rest, presented as a number from 0-100, and based on the latest scientific research and sleep guidelines. This score isn’t just about how many hours you spent in bed; it’s a measure of your sleep quality that considers multiple aspects of your rest.
When you hit 80 or above, you’re set for the day.
Understanding Sleep Stages 💫
Sleep follows a complex but predictable pattern of distinct stages, each serving crucial biological functions. During a typical night, you cycle through these stages every 90-120 minutes.
Zolt uses your Apple Health data to show you four stages of sleep: REM Sleep, Deep Sleep, Core Sleep, and Awake time.
Core Sleep, also known as Light Sleep, represents the transitional and intermediate stages, characterized by decreased heart rate, muscle relaxation, and brief bursts of brain activity called sleep spindles. These stages typically comprise 50-60% of your total sleep time and are necessary for memory consolidation.
Deep Sleep, or Slow Wave Sleep, is marked by delta waves in brain activity. We consider this the physical restorative phase. It’s when your body undergoes essential physical maintenance: tissue repair, immune system strengthening, and growth hormone release. Notably, this is when muscular recovery and adaptation from training occurs.
REM (Rapid Eye Movement) Sleep is a state where your brain activity mirrors wakefulness, yet your body remains paralyzed. We consider this stage the cognitive/mental restorative phase. This stage is vital for emotional regulation, memory integration, and cognitive processing. Adults typically spend 20-25% of their sleep time in REM, with longer periods occurring in the latter part of the night.
Awake time shows how continuous and uninterrupted your sleep is. Generally, we want to get this down to less than 1-2% a night. You shouldn’t be awake for too long during the night!
Your Score Breakdown 📊
90+: Absolutely Crushing It! 🌟
You’re in peak sleep form, and this is extra credit territory. Your body and mind are getting everything they need—keep it up!
80-89: You’re SET! ✅
You’re hitting the daily target—great job! Your recovery is on point, and you’re ready to tackle whatever comes your way.
60-79: Good, with room for improvement 💪
You’ll make it through the day, but you might feel a bit foggy or tired. Small tweaks to your routine can boost you into the optimal zone.
40-59: Time for Some Sleep TLC 😴
You’re probably feeling pretty tired, so today’s focus is on sleep hygiene. Try to wind down earlier and aim for a good night’s rest.
Below 40: Red Alert! 🚨
This isn’t sustainable. Your body definitely needs some rest, and too many days under 40 will probably result in you getting sick.
Improving Your Score
Zolt has a score contributors section that lets you know what to improve to increase your sleep score.