Devices, systems, and methods are provided for non-intrusive sleep efficiency analysis and recommendations using heart data. A method may include receiving, by a device, photoplethysmography (PPG) data associated with a heart signal. The method may include determining a first portion of the PPG data that fails to exceed a threshold frequency and a second portion of the PPG data that exceeds the threshold frequency. The method may include determining a ratio of the first portion to the second portion. The method may include determining, based on the PPG data, an inspiratory flow, and determining, based on the ratio and the inspiratory flow, a forecasted sleep efficiency score. The method may include determining a recommended activity associated with increasing the forecasted sleep efficiency score. The method may include presenting the forecasted sleep efficiency score and the recommended activity.