Eight clinician-vetted sleep tools.
Each tool is a pure calculation behind a 2-3 input form, with a transparent methodology and a clinician reviewer (Dr. Logan Foley CSSC for adult sleep, Marie Hansen PSC for parent zone). No sign-up to use them.
All tools
Sleep Cycle Calculator: Best Bedtime in 90-Min Cycles (Free)
Find your perfect bedtime by counting 90-minute sleep cycles back from your wake time. Three options ranked by sleep quality. Free, no signup required.
Caffeine Cutoff Calculator: Latest Coffee Time for Better Sleep
When should you stop drinking coffee? Calculate your personal caffeine cutoff based on your bedtime, sensitivity, and tolerance. Free, science-backed, no signup.
Sleep Debt Calculator: How Much Sleep You've Lost This Week
Calculate your running 7-day sleep debt and the recovery time to clear it. See severity, target catch-up nights, and the habit-fix to stop rebuilding it. Free.
Wake Windows by Age: Newborn to 5 Years (Free Reference)
How long should your baby stay awake before the next nap? Age-appropriate wake-window data from newborn to 5 years, paired with sleepy-cue guide. Free, no signup.
Jet Lag Planner: Pre-Flight + Recovery Schedule (Free Tool)
Plan your pre-flight schedule, in-flight strategy, and recovery days for any time zone shift up to 12 hours. Light, melatonin, and meal timing. Free, no signup.
Sleep Score Quiz: Rate Your Sleep on a 0–100 Scale (Free)
Score your sleep across 5 factors — duration, latency, continuity, daytime function, hygiene — in 8 quick questions. Find the one habit most worth fixing. Free.
Baby Sleep Schedule by Age: Naps + Feeds + Bedtime Builder
Build an age-appropriate daily schedule of naps, feeds, and bedtime — newborn to 2 years. Pediatric-reviewer guidance, printable PDF. Free, no signup required.
White Noise Generator (Free): White, Pink, Brown & Blue Noise
Free in-browser white, pink, brown, and blue noise generator with volume cap and sleep timer. No app, no download. AAP infant safety guardrails baked in.
Melatonin Dose Calculator: How Much to Take + When (Free)
How much melatonin should you take? Get a use-case-specific dose (0.3–3mg), timing, and safety flags. Sleep onset, jet lag, shift work, sleep maintenance. Free.
Nap Optimizer: How Long + When to Nap (Free Tool)
How long should you nap? Optimal duration (10, 20, or 90 min) and timing based on your bedtime, time available, and goal. Avoid the 30-60 min inertia trap. Free.