Sleep Medicine & Healthcare Directory
Updated: February 21, 2026
Use this interactive tool to evaluate sleep consolidation and stage distribution. Based on the AASM Scoring Manual Version 3 (2026), this calculator compares your metrics against healthy adult benchmarks.
1. Time Metrics
2. Architecture (Minutes)
Enter your sleep data to view clinical analysis.
Architecture Analysis
Clinical Benchmarks (Healthy Adults)
| Metric | Normal Range | Clinical Significance |
|---|---|---|
| Sleep Efficiency (SE) | 85% – 95% | Primary metric for sleep consolidation quality. |
| Stage N1 | 2% – 10% | Elevated N1 suggests fragmentation or Sleep Apnea. |
| Stage N2 | 45% – 60% | The largest portion of a healthy sleep cycle. |
| Stage N3 (Deep) | 10% – 23% | Critical for physical recovery and hormonal balance. |
| REM Sleep | 20% – 25% | Essential for cognitive function and memory. |
Pro Tip: The Alcohol Effect
Alcohol significantly suppresses REM sleep and increases REM latency. If your REM is below 15%, evaluate evening consumption.
Age & N3 Decline
Expect N3 (Deep Sleep) to decline by ~2% per decade after age 20. Women often preserve N3 architecture longer than men.
Clinical Methodology
The Sleep Efficiency (SE) index is calculated as:
SE (%) = (Total Sleep Time / Total Recording Time) * 100
Architecture percentages are calculated relative to Total Sleep Time (TST), providing a diagnostic snapshot of sleep cycle health. Data sources include AASM Scoring Manual Version 3 and the 2025/2026 JCSM State of Sleep Medicine Report.
© 2026 Sleep Medicine & Healthcare Directory. Information provided for educational purposes only. Always consult a board-certified sleep physician for diagnosis.