Sleep Improvement Tools
Free, science-backed calculators to help you fix your sleep timing, understand your sleep needs, and build better habits. Each tool is built on published sleep research and explains exactly how it works.
Sleep Timing
Sleep Cycle Calculator
Find the best time to go to bed or wake up, based on 90-minute sleep cycles.
Open toolSleep Needs Calculator
See how many hours of sleep you need by age, based on clinical guidelines.
Open toolNap Calculator
Time a power nap so you wake up refreshed instead of groggy.
Jet Lag Planner
Get a light and sleep-shift plan to beat jet lag before and after you fly.
Sleep Health
Sleep Debt Calculator
Add up the sleep you have missed this week and see how to pay it back.
Open toolCaffeine Cutoff Calculator
Find your last-call time for coffee so caffeine will not wreck tonight's sleep.
Open toolChronotype Quiz
Find out whether you are a lion, bear, wolf, or dolphin, and your ideal schedule.
Get Better Sleep Tips Weekly
Get a short, science-backed sleep tip and any genuinely good product deals in your inbox. One email a week, no spam.
No spam, ever. Unsubscribe anytime.