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Sleep Architecture Score — Free Online Tool

Estimate REM/NREM proportions from self-report

Estimate REM, deep, light sleep proportions from self-reported duration, interruptions, cognitive feel next day, caffeine cutoff time. Composite biomarker.

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Sleep Architecture Score (Self-Report)

Estimate REM / Deep / Light sleep proportions from self-report and behavioral inputs. Identifies which stage is the weak link with targeted fixes.

How to use this tool

  1. 1

    Self-report sleep

    Duration, awakenings, feel-rested, cognitive next day.

  2. 2

    Get architecture estimate

    REM / Deep / Light proportions.

  3. 3

    Identify weak link

    Per-stage fixes prioritized.

Frequently Asked Questions

Why estimate sleep architecture?
Total sleep duration is only half the picture. 7 hrs of poor architecture (low REM, low deep) can be worse than 6 hrs of healthy architecture. Wearables (Whoop, Oura) measure approximate stages but accuracy ±15-20%. Self-report + cognitive proxies are surprisingly informative.
What's healthy architecture?
Adult: ~25% REM (1.5-2 hr), ~20% deep / N3 (1-1.5 hr), ~50% light / N2, ~5% N1. Deep sleep peaks first half of night. REM peaks second half. Skipping last 2 hrs of sleep = mostly cutting REM.
How to increase deep sleep?
Resistance training 2-3×/wk increases N3. Cool bedroom (18-19°C). No alcohol within 4 hrs of bed. No food within 3 hrs. Magnesium glycinate 200-400mg. Adenosine: caffeine cutoff 8-10 hrs before bed.

Key Takeaways

  • Sleep Architecture Score is a free, browser-based calculator tool — estimate rem/nrem proportions from self-report.
  • No signup, no downloads, no file uploads — your data stays on your device.
  • Works on desktop, tablet, and mobile. Install as a PWA for offline access.

How to Use Sleep Architecture Score

  1. Open the tool: Launch Sleep Architecture Score on Toololis — no account or download needed.
  2. Enter your data: Paste text, enter values, or select a file directly in your browser.
  3. Get instant results: Everything is processed locally — results appear immediately.
  4. Copy or download: Save your output or share it. Bookmark for quick access next time.

Sleep Architecture Score — Quick Facts

Price
Free — no limits, no watermarks, no paywalls
Privacy
100% browser-based — no data is sent to any server
Platform
Any modern browser on desktop, tablet, or mobile
Category
Calculator Tools on Toololis
Offline
Works offline after first visit (Progressive Web App)
FeatureDetails
ToolSleep Architecture Score
CategoryCalculator
Signup RequiredNo
File UploadNone — processed in browser
Mobile SupportFully responsive
CostFree forever

Why Use Sleep Architecture Score?

You should try Sleep Architecture Score for a quick, private way to estimate rem/nrem proportions from self-report. All processing happens in your browser. Your files and data never leave your device. According to web.dev, client-side processing is the gold standard for privacy.

On the other hand, dedicated APIs or desktop tools suit batch processing better. They also handle server-side automation. For everyday tasks, browser tools offer the best speed, privacy, and convenience.

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100% Privacy. This tool runs entirely in your browser. Your data is never uploaded to any server.