CBT-I Coach–Style Sleep Efficiency Calculator

Based on the VA CBT-i Coach sleep-diary calculation structure.

Got into bed

When you got into bed.

Tried to sleep / lights out

When you began trying to fall asleep.

Sleep onset latency (SOL)

Minutes it took to fall asleep.

Number of awakenings

For diary tracking; does not itself enter the SE formula.

Total awake time during awakenings (WASO)

Total minutes awake after initially falling asleep.

Final awakening

Time you woke for the final time.

Got out of bed

When you got out of bed to start the day.

Naps / dozing

Optional: total nap/doze minutes for the day.

Calculated Results

Pre-sleep time in bed

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Post-sleep time in bed

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Total time in bed

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Total wake time

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Total sleep time

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Biological Sleep Need

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Sleep Efficiency

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CBT-I Sleep-Window Indicator

This indicator is intentionally separated from the VA calculation. Use your clinical sleep-restriction/ sleep-efficiency protocol when deciding whether to reduce, hold, or expand time in bed.

Reducing: SE < 80% to 85%
Holding: SE between 80% and 85%
Expanding: SE ≥ 85%–90%

Important: Sleep-window adjustments should also take into account age, medical conditions, medications, and individual daytime functioning. These factors may warrant adjustments to the sleep window even when sleep-efficiency thresholds suggest otherwise.

Consult with your sleep specialist when determining or modifying an individualized sleep window, particularly when medical conditions, medications, significant daytime impairment, or other clinical factors are present.

The VA CBT-I approach bases weekly sleep-prescription decisions on average sleep efficiency and biological sleep need, rather than a single night's result.

Formula: Sleep Efficiency = TST ÷ TIB × 100. This calculator is a clinical support tool and is not a substitute for clinical judgment.