Sleep advice on the internet is mostly garbage. We built something different.
"Keep your room cool." "Avoid screens before bed." "Try a warm bath." You've read this list. You've read it on WebMD, on sleep brand blogs, on influencer Instagram carousels. It's the same advice, reshuffled, copy-pasted since the early 2000s.
Here's what that advice doesn't tell you: when is the last safe coffee? Not "afternoon" — the actual hour, adjusted for your half-life and bedtime. How much melatonin should a 35-year-old actually take? Not "start low" — the dose from the study. What is the specific light exposure threshold that suppresses melatonin? The lux number exists. It's in a published paper. Nobody's putting it in a calculator.
The research is real. It's just buried in PDFs on PubMed that no wellness blogger is reading — because the monetizable move is mattress affiliate links, not literature reviews.
Every tool on this site starts with a specific piece of research. Not a general topic — a specific paper, with a specific formula or finding. We read the methods section. We extract the model. We build the calculator around it.
You enter your inputs — bedtime, wake time, caffeine intake, age, whatever the study needs — and you get a personalized result derived from that paper's actual methodology. Not a generic range. Not a suggestion. A number that means something.
Find the published study. Read the actual methods. Extract the formula the authors used.
Translate the methodology into inputs a real person can fill in. Test it against the paper's examples.
Link directly to the study. Every result page shows which paper it's from. Check our work.
No accounts required. No data harvested. No paywalls. The tools work in your browser; nothing is stored.
This site has a business model that is embarrassingly simple: it doesn't have one yet. There are no affiliate links. No sponsored calculator results. No "our partner mattress brand recommends..." anywhere on this site.
We cite the paper. We link the paper. We build the calculator from the paper. That's the whole thing.
Found a bug? Spotted a study we should turn into a calculator? Want to argue about sleep science? We're genuinely interested in all of it.
hello@thesleepmath.comWe read everything. Response time varies, but we do respond.