Sleep Calculators

Optimize sleep schedules for rotating shifts, night work, and irregular schedules. Minimize sleep deprivation and circadian disruption.

Assess sleep quality impacts from menopause including hot flashes, night sweats, and hormonal changes. Get personalized recommendations.

Determine your natural circadian rhythm patterns and optimal sleep-wake timing based on your chronotype and lifestyle.

Get a comprehensive sleep quality score based on duration, consistency, latency, and efficiency. Track improvements over time.

Calculate ideal duration for each sleep stage (N1, N2, N3, REM) based on total sleep time and age for optimal recovery.

Clinical screening tool to assess obstructive sleep apnea risk using 8 validated criteria. Identify if you need professional evaluation.

Calculate exact night duration, sunset to sunrise times, and optimal sleep windows based on natural darkness periods and location.

Measure sleep-related stress and tension levels. Identify anxiety-driven sleep issues and get relaxation technique recommendations.

Determine if white noise can improve your sleep quality based on environment, noise sensitivity, and sleep disturbances.

Find your optimal bedroom temperature for sleep based on age, season, bedding type, and personal comfort preferences.

Assess bedroom light levels and get recommendations for blackout solutions, optimal bulb types, and evening light management.

Measure noise levels in your bedroom, identify problematic sounds, and get soundproofing recommendations for better sleep.

Quantify how sleep quality affects your daily productivity, cognitive performance, and work efficiency. See ROI of better sleep.

Calculate recovery time needed after sleep deprivation, illness, or high-stress periods. Plan optimal catch-up sleep strategy.

Track CPAP therapy effectiveness, measure symptom improvement, and optimize treatment settings for sleep apnea management.

Estimate sleep apnea severity (mild, moderate, severe) based on symptoms, episodes per hour, and oxygen desaturation patterns.

Validated screening tool for obstructive sleep apnea using snoring patterns, daytime fatigue, and hypertension risk factors.

Assess risk for central sleep apnea (brain signal issues) versus obstructive apnea. Identify need for specialized testing.

Clinical tool measuring insomnia severity using 7 validated questions. Determine if CBT-I or medical intervention is needed.

Assess RLS symptoms, severity, and impact on sleep quality. Get recommendations for iron levels, medications, and lifestyle changes.

Measure daytime sleepiness and screen for sleep disorders like narcolepsy, apnea, or insufficient sleep syndrome.

Screen for parasomnias including sleepwalking, night terrors, REM behavior disorder, and sleep eating syndrome.

Assess teeth grinding severity, jaw pain, and dental damage. Get mouthguard recommendations and stress management tips.

Screen children for sleep disorders using age-appropriate criteria. Identify bedtime resistance, night wakings, and apnea risk.

Determine if you have Delayed Sleep Phase Disorder (extreme night owl). Get light therapy and melatonin timing recommendations.

Assess if you have Advanced Sleep Phase Disorder (extreme early bird). Get evening light exposure recommendations.

Discover if you're a Lion, Bear, Wolf, or Dolphin. Get personalized schedule recommendations based on your genetic sleep type.

Calculate precise sleep requirements based on age from newborns to elderly. Account for developmental changes in sleep architecture.

Optimize sleep during each trimester. Address nausea, back pain, frequent urination, and position recommendations.

Calculate sleep needs for athletes based on training intensity, competition schedule, and recovery requirements.

Optimize reaction time and cognitive performance for gamers. Balance tournament schedules with sleep recovery.

Plan optimal sleep schedule before, during, and after travel. Minimize jet lag with light exposure and melatonin timing.

Calculate optimal timing and dosage for melatonin, magnesium, L-theanine, and other sleep supplements.

Calculate when to stop caffeine consumption based on metabolism rate, desired bedtime, and sleep sensitivity.

Find ideal mattress firmness based on body weight, sleep position, pain points, and partner compatibility.

Determine optimal pillow height and type based on sleep position, shoulder width, and neck alignment needs.

Optimize wake timing for dream recall. Calculate best times to wake during REM cycles for lucid dreaming practice.

Plan alternative sleep schedules (Uberman, Everyman, Biphasic). Warning: Most polyphasic schedules are not sustainable long-term.

Determine YOUR personal sleep cycle length (80-120 min range). Fine-tune wake times for your unique biology.

Calculate when REM stages occur during the night. Optimize wake timing for dream recall and emotional processing.

Calculate deep sleep (N3) duration and timing. Maximize physical recovery, immune function, and growth hormone release.

Identify light sleep phases (N1, N2) for optimal wake windows. Minimize sleep inertia and morning grogginess.

Track cumulative sleep debt over days and weeks. Understand health impacts and plan strategic recovery sleep.

Create a structured plan to eliminate sleep debt. Calculate recovery timeline based on current deficit severity.

Calculate sleep efficiency percentage (time asleep / time in bed). Identify if you're spending too long in bed awake.

Track time to fall asleep. Identify if latency indicates sleep deprivation (under 5 min) or insomnia (over 30 min).

Calculate multiple wake time options from any bedtime. Complete full cycles for refreshed, energized mornings.

Calculate ideal bedtimes for fixed wake times. Account for sleep latency and desired cycle completion.

Choose nap length based on goals: 20 min (alertness), 60 min (memory), or 90 min (full recovery). Avoid 30-60 min range.

Calculate wake times that avoid deep sleep interruption. Eliminate morning grogginess and cognitive impairment.