Free Sleep Tools
Calculators, quizzes, and planners to understand your sleep, identify problems, and optimize your schedule — all free, no signup required.
Calculators
Sleep Calculator
Find the best bedtimes based on your wake time and 90-minute sleep cycles.
Sleep Debt Calculator
Calculate how much sleep debt you've accumulated over the past week.
Caffeine Cutoff Calculator
Find out what time to stop drinking coffee based on your bedtime and sensitivity.
Nap Calculator
Find the optimal nap length for your goal — energy, alertness, or full recovery.
Jet Lag Planner
Get a personalized jet lag recovery plan based on your travel direction and time zones crossed.
Quizzes
Chronotype Quiz
Discover your sleep chronotype: Lion, Bear, Wolf, or Dolphin — and what it means for your schedule.
Insomnia Severity Quiz
Based on the validated Insomnia Severity Index — assess your insomnia level and get next steps.
Sleep Apnea Risk Quiz
The STOP-BANG questionnaire — a validated clinical screening tool for obstructive sleep apnea.