Tools · Sleep
Sleep
Calculators.
When to go to bed, when to wake, and when your coffee should start and stop.
10 free tools. Your numbers in, a clear target out.
Try it here
Sleep Cycle Calculator
I want to wake at (AM)
9:46 PMbedtime
Six 90-minute cycles plus 14 minutes to fall asleep. For five cycles, 11:16 PM.
03
Sleep
Time the edges of your day.
2 tools
01
Sleep Cycle Calculator
Find the best bedtime or wake time based on 90-minute sleep cycles. Wake at the end of a cycle, not the middle.
02
Caffeine Window Calculator
Find your optimal first coffee time and last-coffee cutoff. Based on the 90-min cortisol awakening response and caffeine half-life science.
On the bench
More calculators coming soon: sleep debt, HRV zone targets, and training load.
Same idea as the rest: start from your own numbers.