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Your sleep efficiency is within the normal range, indicating generally adequate sleep quality.
Your sleep efficiency is critically low. Sleep efficiency is the percentage of time in bed actually spent sleeping. Below 50% means you are spending more time awake in bed than asleep — a noticeable disruption that causes profound sleep deprivation even with adequate time in bed. This pattern is seen in noticeable insomnia, obstructive sleep apnea with fragmentation, restless leg syndrome, and psychiatric conditions.
Seek urgent sleep medicine evaluation. Polysomnography (sleep study) should be arranged to identify the cause. Cognitive behavioral therapy for insomnia (CBT-I) is the first-line treatment for insomnia disorder.
Sleep efficiency critically low (<50%) — noticeable sleep disruption; clinical evaluation requiredYour sleep efficiency is below the reference threshold. Less than 70% efficiency indicates significant sleep fragmentation, prolonged sleep onset, or extended awakenings. This reduces restorative sleep stages and is associated with daytime fatigue, cognitive impairment, and adverse metabolic and cardiovascular health effects.
Seek sleep medicine evaluation. Implement sleep restriction therapy (temporarily limit time in bed to increase sleep pressure) and stimulus control. Rule out obstructive sleep apnea, restless leg syndrome, and pain disorders.
Sleep efficiency <70% — poor sleep; significant awakenings or fragmented sleepYour sleep efficiency is in the borderline range. While above the clinical threshold, 70–85% efficiency leaves significant room for improvement and may contribute to daytime fatigue.
Implement sleep hygiene improvements: consistent sleep/wake times, dark and cool bedroom, limited caffeine and alcohol, pre-sleep relaxation routine.
Sleep efficiency 70–85% — borderline poor; sleep quality optimization neededYour sleep efficiency is within the normal range, indicating generally adequate sleep quality.
No specific action required. Sleep hygiene optimization may improve efficiency further.
Sleep efficiency within normal range (70–85%) — acceptable sleep qualityYour sleep efficiency is in the optimal range. This indicates that the vast majority of your time in bed is spent in productive sleep, reflecting good sleep architecture and minimal awakenings.
No action needed. Excellent sleep quality indicator.
Sleep efficiency in optimal range (85–95%) — excellent sleep qualityYour sleep efficiency is very high. While this sounds positive, efficiency above 95% can sometimes indicate excessive sleep pressure from sleep deprivation rather than optimal sleep health — you fall asleep immediately and barely stir because your body is desperate for sleep.
Assess whether total sleep duration is adequate. If you feel rested and alert during the day with this efficiency, no action is needed. If not, assess for sleep deprivation.
Sleep efficiency >95% — very high; may indicate sleep deprivation-driven excessive sleep pressureYour sleep efficiency is at or near maximum. While generally favorable, very high efficiency combined with very prolonged sleep time or excessive daytime sleepiness may indicate hypersomnia disorders.
Assess total sleep time and daytime alertness. If no excessive daytime sleepiness, this is an excellent result. If feeling excessively sleepy despite high efficiency, seek sleep medicine evaluation.
Sleep efficiency maximally high — near-100% efficiency; assess for hypersomniaYour sleep efficiency is maximally high. In the context of normal daytime function, this is an excellent result. If accompanied by excessive daytime sleepiness, hypersomnia should be evaluated.
Assess daytime alertness and total sleep need. Discuss with your doctor if hypersomnia symptoms are present.
Sleep efficiency at maximum — consider hypersomnia if associated with excessive daytime sleepinessUpload your lab report and get your actual values interpreted in plain English — instantly, with no medical training required.