Turn restless nights into measurable mood insights. See disruption scores, correlation strength, and trend visuals. Download clean reports for review, reflection, action, and planning.
Enter up to seven days of sleep and mood observations. Use mood scores from 1 to 10 for consistency.
| Day | Target Sleep | Actual Sleep | Awakenings | Latency | Disturbance Rating | Pre-Sleep Mood | Next-Day Mood |
|---|---|---|---|---|---|---|---|
| Day 1 | 8.0 | 7.5 | 1 | 15 | 2 | 7 | 7 |
| Day 2 | 8.0 | 6.8 | 2 | 28 | 4 | 7 | 6 |
| Day 3 | 8.0 | 5.9 | 4 | 40 | 7 | 8 | 5 |
| Day 4 | 8.0 | 7.2 | 2 | 22 | 3 | 6 | 6 |
| Day 5 | 8.0 | 6.1 | 3 | 32 | 6 | 7 | 5 |
| Day 6 | 8.0 | 7.8 | 1 | 12 | 2 | 8 | 8 |
| Day 7 | 8.0 | 5.7 | 5 | 48 | 8 | 7 | 4 |
Sleep Deficit = max(Target Sleep − Actual Sleep, 0)
Disruption Score = (Sleep Deficit × 1.8) + (Awakenings × 0.7) + (Latency Minutes × 0.08) + (Disturbance Rating × 1.2)
Mood Shift = Next-Day Mood − Pre-Sleep Mood
Pearson Correlation measures how strongly disruption scores move with mood shifts across recorded days.
Regression Slope estimates how much expected mood shift changes when the disruption score increases by one point.
This tool helps with pattern tracking. It does not diagnose mood or sleep disorders.
It estimates how sleep disruption patterns relate to next-day mood changes. It combines several sleep factors into one disruption score, then compares that score with mood shift across multiple days.
Use at least three to seven days for a stronger reading. More valid days improve the chance of seeing a meaningful pattern, especially when sleep quality changes from night to night.
Use the same scale every day. A simple 1 to 10 scale works well, where higher numbers mean better mood. Consistency matters more than the exact scale you choose.
A negative value means higher disruption tends to align with lower next-day mood in your data. That is often the expected direction when sleep problems affect emotional stability.
If your days have almost no variation, the calculator cannot detect a meaningful linear pattern. Enter more days or use data with clearer differences in sleep and mood values.
No. This is a self-tracking and educational tool. It can support reflection and reporting, but it is not a substitute for medical, psychiatric, or therapeutic evaluation.
It is your overall rating of how disrupted the night felt. You can score it from 0 to 10, where larger values represent more noticeable sleep disturbance.
They include daily entries, calculated disruption scores, mood shifts, and summary metrics. This makes it easier to review patterns, share reports, or save results outside the page.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.