Sleep & Mental Wellbeing calculators
Sleep planning and mood screening tools.
Bedtime Calculator
Best bedtimes to wake up between 90-minute sleep cycles.
Wake-Up Time Calculator
When to set your alarm if you go to bed now.
Sleep Debt Calculator
Total sleep shortfall over the last seven nights.
Caffeine Cutoff Calculator
Last time to drink coffee without hurting sleep.
Stress Level Check
An informal 8-question check of recent stress.
PHQ-9 Depression Screening
The standard nine-question depression screening tool.
GAD-7 Anxiety Screening
The standard seven-question anxiety screening tool.
Burnout Check
An informal six-question check for work burnout.
Chronotype Calculator
Are you a morning lark or night owl? Uses mid-sleep time.
Nap Planner
Best time and length for a nap that will not wreck tonight’s sleep.
Insomnia Severity Index (ISI) Calculator
Score the seven ISI questions to gauge how severe your insomnia is.
Epworth Sleepiness Scale
Measure daytime sleepiness across eight everyday situations.
Sleep Efficiency Calculator
Share of your time in bed that you actually spent asleep.
Social Jetlag Calculator
Measure how far your weekend sleep midpoint shifts from your weekday schedule.
Screen-Free Bedtime Calculator
Find the time to put screens away before bed.
Sleep Duration by Age Check
Compare nightly sleep with recommended ranges for your age.
UCLA Loneliness Scale (3-item)
A quick three-question loneliness screen.
Perceived Stress Scale (PSS-4)
A four-item measure of how stressed you have felt recently.
WHO-5 Wellbeing Index
A five-question index of recent emotional wellbeing (0–100).
Sleep Latency Calculator
Check how long it takes you to fall asleep.
Sleep Hygiene Score
Score six everyday habits that support good sleep.
STOP-BANG Sleep Apnoea Screening
Screen for obstructive sleep apnoea with the eight-question STOP-BANG tool.
Kessler K6 Distress Scale
Six questions about recent emotional distress.
Brief Resilience Score (BRS)
Measure your ability to bounce back from stress (six items, 1–5 each).
Last Meal Before Bed Timing Calculator
Check the gap between your last meal and bedtime.
Related guides
Sleep Cycles and How to Wake Up Refreshed
Why timing your alarm around 90-minute cycles can help.
Sleep & Mental WellbeingHow Much Sleep Do Adults Need?
Seven to nine hours for most adults, and the cost of shortchanging it.
Sleep & Mental WellbeingCaffeine and Sleep: When to Stop
Caffeine lingers in the body longer than most people think.