Calculators to help you sleep better
20 tools matched to this goal.
Child Sleep Needs Calculator
Recommended sleep for your child’s age.
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.
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.
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.
Last Meal Before Bed Timing Calculator
Check the gap between your last meal and bedtime.
Daily Caffeine Intake Calculator
Add up caffeine from coffee, tea, soda and energy drinks.
Caffeine per Drink Calculator
Estimate the caffeine in your drinks and compare with a 400 mg daily guideline.
Weekly Screen Time Calculator
Turn your daily screen hours into weekly and yearly totals.
Other goals
- Lose weight
- Build muscle
- Eat better
- Get fitter
- Protect my heart
- Manage blood sugar
- Pregnancy & fertility
- Care for my child
- Sleep better
- Mental wellbeing
- Cut back on drink, smoke & caffeine
- Understand my lab results
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.