✦ Free Wearable Data Tools

Understand your
sleep & recovery
in plain English

Decode your Oura Ring, WHOOP, or Apple Watch data with our science-backed calculators — no account needed.

💤 Sleep Score 💓 HRV Decoder 😴 Sleep Debt ⚡ Recovery Readiness 🌙 Bedtime Calculator
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😴
35%
US adults sleep under 7 hrs/night
⌚
1 in 3
people own a wearable health device
💓
60ms
avg healthy HRV for adults 25–35
Tool 1

💤 Sleep Score Calculator

Input your last night's sleep data and get a personalized 0–100 sleep score with actionable insights.

Hours (e.g. 7.5 = 7h 30m)
Minutes after getting into bed
Number of wake-ups during the night
— Score
—
—
Poor (0)Fair (40)Good (65)Excellent (90+)
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Tool 2

💓 HRV Score Decoder

Enter your wearable's HRV reading to understand what it means for your age, fitness level, and recovery.

Found in Oura, WHOOP, Garmin app
— ms
—
—
Tool 3

😴 Sleep Debt Calculator

Track your weekly sleep deficit and find out how long it will really take to pay it back.

Most adults need 7.5–8 hrs
Extra hrs vs weeknight average
— hrs debt
—
—
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Tool 4

⚡ Recovery Readiness Score

Combine your wearable signals into a single daily readiness score — and know whether to train hard or rest today.

From your wearable or tool above
— Score
—
—
Tool 5

🌙 Optimal Bedtime Calculator

Find the ideal bedtime and wake-up windows based on your sleep cycles to wake up feeling refreshed — not groggy.

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FAQ

Common questions about sleep & wearable data

What is a good sleep score?
A sleep score of 85 or above is generally considered excellent. Scores between 70–84 are good, 50–69 are fair, and below 50 indicate poor sleep quality. Wearables like Oura Ring use a similar 0–100 scale, weighted by sleep duration, deep sleep percentage, and sleep timing relative to your chronotype.
What is HRV and why does it matter?
Heart Rate Variability (HRV) measures the variation in time between heartbeats, in milliseconds. A higher HRV generally indicates your nervous system is well-recovered and ready for stress. Lower-than-normal HRV signals your body is under strain from illness, overtraining, poor sleep, or stress. It's one of the most sensitive early-warning indicators of recovery status.
How long does it take to repay sleep debt?
Research suggests you can't fully repay chronic sleep debt in one or two nights. For every hour of sleep debt accumulated, plan on 3–4 nights of slightly extended sleep (30–60 min extra) to restore baseline cognitive performance. Weekend binge-sleeping partially helps but doesn't fully offset weekday deficits.
Why do Oura, WHOOP, and Apple Watch show different scores?
Each wearable uses proprietary algorithms and different sensor placements. Oura (finger) measures very accurately due to proximity to blood vessels. WHOOP (wrist) emphasizes strain and recovery. Apple Watch blends activity, heart rate, and blood oxygen. The absolute numbers differ, but trends within each device are meaningful. Compare yourself to your own baseline, not another device's numbers.
What are sleep cycles and why should I care about them?
A sleep cycle lasts approximately 90 minutes and consists of light sleep, deep sleep, and REM sleep. You typically complete 4–6 cycles per night. Waking up at the end of a cycle (rather than mid-cycle) results in feeling more rested. Our bedtime calculator uses 90-minute cycles to suggest ideal bedtimes that align with your natural wake time.