Sleep Tools & Calculators
Every sleep tool we make, in one place. Pick one to get started.
Calculators
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Sleep Debt Calculator
See how much sleep you've actually lost this week and how to pay it back without wrecking your weekend.
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Baby Sleep Calculator
Age-aware nap and bedtime windows from 0-24 months, based on what the developmental research actually says.
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Caffeine Half-Life Calculator
Type in your last cup. See how much caffeine is still rattling around your system at bedtime — and whether it's enough to wreck your sleep.
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Bedtime Card
Print a clean half-page bedtime card with your schedule and a few reminders. Stick it on the fridge.
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Sleep Efficiency
The single metric sleep clinicians look at first — total sleep divided by time in bed. Tells you if it's a quality problem or a too-long-in-bed problem.
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Shower-to-Bed Timing
A warm shower 90 minutes before bed shaves an average of 9 minutes off sleep onset. We tell you when to start.
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Lifetime Sleep Math
How much of your life will you spend asleep? A fast visualisation that reframes "a third of your life" into concrete years, days, and nights.
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Planners
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Jet Lag Calculator
Plan your light, caffeine, and sleep timing for any flight so you arrive ready instead of fried.
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Should I Nap Right Now?
Tell us how tired you are and when you need to be sharp again. Get an instant yes or no — and the exact length to set.
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DST Shift Planner
Don't get steamrolled by the time change. Four nights of small 15-minute shifts and you'll sail through without the jet lag.
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Couples Sleep Coordinator
When you and your partner are on different schedules, find the overlap and a compromise bedtime that doesn't ruin either of you.
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Shift Worker Sleep Planner
Built for night shifts, rotating schedules, and early starts. Anchor sleep, light timing, and the small things that keep you human.
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Wind-Down Breathing
Two minutes of paced breathing slows your heart rate enough to fall asleep faster. Three techniques, one calming orb.
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7-Day Sleep Agenda
Your next seven nights at a glance. Pulls from your saved bedtime, flags weekend drift, prints clean.
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Sound Machine
Brown, pink, and white noise plus three procedural scenes — generated in your browser, no downloads, no ads.
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Morning Light Therapy
Time and run a bright-light session in the post-wake window to advance your circadian phase.
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Wind-Down Routine
A 30 or 60-minute guided sequence — screens off, tidy, warmth, dim lights, hygiene, breathing, reading, bed.
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Can't Sleep Right Now
Awake at 3 AM? The CBT-I stimulus-control sequence — get up, dim, breathe, do something boring, return only when sleepy.
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Sleep Restriction Planner
The CBT-I sleep-restriction protocol made tangible — your prescribed bedtime window plus a 4-week ramp anchored to a fixed wake time.
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Trackers
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Sleep Journal
Log how you actually slept. After a couple of weeks the patterns become obvious — and the calculator gets smarter at suggesting your real ideal window.
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Sleep Cycle Visualizer
See what your night looks like — light, deep, REM, and where your alarm should land for a clean wake-up.
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Your Settings
One place for everything the site remembers about you. Local to this device, never uploaded.
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Bedroom Audit
Score your sleep environment across ten evidence-based factors. Saves locally; tells you the quickest fix first.
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Saved Articles
Your local reading list. Stored on your device, no account needed.
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World Sleep Clock
See which of your contacts around the world are asleep, winding down, or up — before you text them.
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Tonight
Your personalised one-screen dashboard — tonight's bedtime, light therapy timing, last night's sleep, and the right breathing pattern for the hour.
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Sleep Aid Comparison
Melatonin, magnesium, valerian, antihistamines, CBT-I — what each actually does, evidence strength, dose, watch-outs.
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Quizzes
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Chronotype Quiz
Find out if you're a Lion, Bear, Wolf, or Dolphin in 90 seconds — and get a sleep schedule that actually fits your body.
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Apnea Risk Screener
STOP-BANG questionnaire — eight yes/no items used by clinicians to triage who needs a sleep study.
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Sleep Myths Quiz
Twelve true-or-false items that catch the biggest misconceptions about sleep. Score yourself, learn the corrections.
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Mattress + Pillow Finder
Four questions and you get firmness, construction type, and pillow loft to search for — no affiliate links.
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Sleep Position Recommender
Pick your main concern — back pain, reflux, snoring — and get the position the evidence actually supports.
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Insomnia Severity Index (ISI)
The 7-item questionnaire sleep clinicians actually use to diagnose insomnia severity. Validated cutoffs, takes 90 seconds.
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PSQI — Pittsburgh Sleep Quality Index
The 19-item gold-standard sleep quality questionnaire used in sleep research. Global score with seven components.
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Insomnia Type
Four yes/no questions classify your insomnia pattern and route you to the right first-line tools.
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