Sleep Delta
Most people think their sleep duration determines everything. The data says otherwise.
Decades of clinical sleep research shows there are 8 key domains contributing to sleep quality — with sleep duration being just one of these domains.
Even marginal gains to just one of your sleep domains can lead to huge daily performance & quality of life improvements.
Sleep Delta analyses 20 clinically validated signals to give you a precise score out of 100 — and a breakdown of exactly where your sleep is working and where it's failing you.
20 questions. Takes 3 minutes. No account required.
Built for people who already take everything else seriously.
You train, eat well, and manage your stress. But sleep still feels like the variable you haven't cracked.
You're not looking for meditation guidance or white noise recommendations. You want to know specifically what's wrong and what to do about it.
Your output matters to you. You've noticed that bad sleep costs you the next day — you just don't know exactly why or how to fix it.
A number that actually means something.
Most sleep advice is generic. Your Sleep Delta Score is built from your specific answers — scoring six domains of sleep health to give you a precise picture, not a broad category.
Sleep Delta Score
PreviewYour score reflects six domains weighted according to their clinical impact on performance. Regularity and Continuity carry the highest weight — research shows these have greater impact on next-day cognitive function than duration alone.
Find Out Your Score →How It Works
01
Take the free quiz
Answer 20 questions about your sleep patterns, habits, timing, and daytime performance. Built on the Pittsburgh Sleep Quality Index and validated clinical sleep frameworks. Takes 3 minutes.
02
Get your Sleep Delta Score
Receive a personalised score out of 100 across six domains — Duration, Regularity, Latency, Continuity, Alertness, and Timing. See exactly where your sleep is strong and where it's costing you.
03
Understand your breakdown
Your personalised dashboard shows domain-by-domain scores, highlights your primary sleep problem, and identifies the specific patterns driving it. Not a generic result — a precise read of your sleep.
What people found out.
“I'd always assumed I slept fine — 7 hours, no alarm. The quiz identified my sleep regularity score was 34 out of 100. My weekend sleep-in was destroying my weekday recovery. Fixed my schedule and the difference was immediate.”
James T.
Operations Director
“I knew I woke at 3am most nights but assumed it was normal. The breakdown showed my continuity score was in the bottom 15%. The report identified a cortisol pattern I hadn't connected to my evening habits.”
Sarah K.
Founder
“Scored 47 overall. I thought my sleep was the one thing I had dialled in. Turns out my regularity and latency scores were pulling everything down. The domain breakdown made the problem obvious.”
Marcus R.
Strength Coach
The Performance Cost You're Not Measuring
One night of poor sleep reduces cognitive processing speed by up to 30%.
Your reaction time, decision quality, and ability to hold complex information in working memory all decline measurably after a single disrupted night.
Lim & Dinges, Sleep Medicine Clinics, 2010
Sleep-deprived individuals are 4.2x more likely to catch a cold.
Your immune system consolidates during deep sleep. Restrict it below 6 hours and infection susceptibility increases significantly within a week.
Prather et al., Sleep, 2015
17 hours of wakefulness produces impairment equivalent to a blood alcohol level of 0.05%.
That is the legal driving limit in most countries. If you slept poorly last night and worked a full day, your evening performance is measurably compromised.
Williamson & Feyer, Occupational and Environmental Medicine, 2000
Adults who vary their sleep timing by 90+ minutes show 20–88% higher all-cause mortality.
Not sleep duration. Sleep regularity. Irregular timing independently predicts worse cardiovascular, metabolic, and cognitive outcomes regardless of total hours slept.
Phillips et al., Scientific Reports, 2017
Most people feel the effects. Few people know exactly where the problem is. That's what the quiz identifies.
Find My Score — Free →What Moving Your Score Actually Means
Small domain improvements compound into measurable life changes.
Regularity
Stabilising your sleep timing by just 30 minutes improves next-day cognitive performance, reduces afternoon energy crashes, and lowers inflammatory markers within two weeks.
NSF Sleep Timing Consensus Panel, 2023
Latency
Reducing sleep onset time from 45 minutes to under 20 adds over 3 hours of actual sleep per week. That is the equivalent of recovering an entire extra night every two weeks.
Calculated from your reported sleep onset data
Continuity
Eliminating a single 20-minute waking episode per night recovers a full sleep cycle. One additional unbroken cycle per night measurably improves memory consolidation, emotional regulation, and physical recovery.
Walker, Why We Sleep; Dijk & Czeisler, Journal of Sleep Research, 1995
Your Sleep Delta Score breaks your sleep into these domains precisely so you can identify which improvement will have the largest impact for your specific pattern. A 10-point improvement in your weakest domain is worth more than a 10-point improvement across the board.
See Which Domain Is Costing You Most →Built on Clinical Research
Not wellness advice. Sleep intelligence.
“Adults who vary their sleep timing by more than 90 minutes show measurably worse metabolic, cardiovascular, and cognitive outcomes — independent of total sleep duration.”
— National Sleep Foundation Consensus Panel, Sleep Health Journal, 2023
“Sleep latency above 30 minutes is a primary clinical marker for insomnia disorder, affecting an estimated 10–30% of adults globally.”
— American Academy of Sleep Medicine
“Cognitive performance impairment from 17–19 hours of wakefulness is equivalent to a blood alcohol level of 0.05% — the legal limit in most countries.”
— Williamson & Feyer, Occupational and Environmental Medicine, 2000
Sleep Delta scores your responses against the Pittsburgh Sleep Quality Index, the Insomnia Severity Index, and the Sleep Regularity Index — the same frameworks used in clinical sleep research globally.
Your sleep has a score. Find out what it is.
Free. 20 questions. Takes 3 minutes. No account required.
Your responses are private and never shared.