Free tools that decode your sleep — caffeine timing, chronotype, sleep debt, and more. Built on peer-reviewed science, not vibes.
Each one solves a specific sleep question in under 2 minutes. Pick your problem.
Lion, bear, wolf, or dolphin? 15 questions to find your type and a daily schedule that actually fits your energy.
When's the last safe time for coffee? Enter your bedtime and habits, get a specific cutoff time with a decay chart.
Log your last week. We'll show your total debt and the cognitive hit — 7 days of 6hrs ≈ legally drunk.
Time in bed vs. time asleep — the metric sleep clinics actually use. See if you're above or below the 85% mark.
Should you nap? How long? When? Based on your wake time, energy dip, and the circadian forbidden zone.
Flying across zones? Get a day-by-day plan — light exposure, melatonin timing, and when to force yourself outside.
Most people take too much. Get evidence-based dosage and timing recommendations by age and purpose.
Find the best times to sleep or wake up based on 90-minute cycles. Wake between cycles — not mid-dream.
Age-based sleep schedule with nap windows, wake times, and bedtime recommendations. One tool vs. 10 articles.
See how drinks affect your sleep stages tonight. BAC decay timeline, REM suppression, and when to safely sleep.
Your ideal bedroom temperature, personalized for age, bedding, and whether you run hot or cold.
Map your personal 24-hour body clock. See when your energy peaks, when to focus, exercise, and wind down.
When to stop screens before bed, based on your device, brightness, and blue light filter. Lux-based science.
Fell asleep already? Input when, and get the best alarm times aligned to your sleep cycles.
Night shifts, rotating shifts — get a personalized sleep, light, meal, and caffeine schedule that actually works.
STOP-Bang screening in 2 minutes. 8 validated questions, auto-BMI calculation, clear next-steps guidance.
Validated ISI questionnaire — rate 7 dimensions of insomnia over the past 2 weeks. Clinical severity score with CBT-I guidance.
Best time to work out for better sleep? Chronotype-aware scheduler with optimal, acceptable, and avoid windows.
Trimester-specific sleep positions, pillow arrangements, and duration recommendations. Safety alerts included.
How long should it take to fall asleep? Clinical benchmarking — flags both insomnia and sleep deprivation.
PSQI-based sleep quality assessment — no wearable needed. Get a 0-21 score with component breakdown.
Interactive 20-item checklist scored across 5 categories. Radar chart, priority improvements, and cross-tool links.
Sunrise-aware light therapy timing. Solar math calculates your windows — no API, works offline.
Age-based regression predictor with 6 windows mapped on a visual timeline. Survival guides for each stage.
Roenneberg's formula: compare weekday vs weekend sleep. See how schedule inconsistency affects your health.
Each calculator tackles one specific sleep question. Start wherever you're curious.
Bedtime, wake time, coffee intake — quick inputs. Most take 30–60 seconds.
Not generic tips. A specific, personalized result backed by the actual study.
Every formula comes from a peer-reviewed paper. Not a wellness blog, not a mattress company's content team. Actual science.
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