Free sleep tools

A small toolkit to help you sleep smarter. Every tool runs entirely in your browser — no accounts, no apps, nothing stored. Start with the main bedtime calculator, then explore the rest.

• Sleep cycle calculator — the main tool: find the best bedtime or wake-up time based on 90-minute cycles
• Nap calculator — when to set your alarm for a 20, 30, 60, or 90-minute nap so you wake up refreshed
• Sleep debt calculator — enter your week to see how much sleep you owe and how to recover
• Chronotype quiz — a 7-question test to find out if you’re a morning lark or a night owl
• Caffeine calculator — your coffee cut-off time and how much caffeine is left at bedtime
• Jet lag calculator — how long you’ll need to adjust after a flight, plus a light-exposure plan
• Wind-down routine timer — a step-by-step evening countdown to your target bedtime
• Sleep duration calculator — how much sleep did you actually get, in hours and cycles?

Want the science behind the tools?

Read our in-depth sleep guides on sleep cycles, sleep by age, falling asleep faster, naps, and sleep debt.