Sleep Tracker Excel — Sleep Efficiency Calculator, Sleep Debt Tracker & Pre-Bed Habit Analyzer

Calculates real sleep efficiency (time actually asleep ÷ time in bed) from your bedtime, wake time,

time to fall asleep, and night wake-ups — not just "hours slept." Automatically tracks cumulative

sleep debt against your personal target, bedtime consistency (a factor linked to "social jetlag" and

worse sleep quality), and compares your sleep efficiency on nights with vs. without caffeine after 2pm

or screen time before bed, using your own logged data. With roughly two-thirds of adults reporting

regular sleep struggles, this gives you an actual number instead of a guess about what's disrupting

your sleep.