Plan sleep timing with simple calculators you can use in under a minute. Choose a tool below, enter your details, and get a straightforward estimate you can use to plan your next few nights.
Educational resource only, not medical advice.
Sleep Calculators
Sleep Debt Calculator
Estimate your weekly sleep deficit from the last 7 days and understand what the number means.
- See how many total hours you’re behind for the week
- Spot your average sleep per night at a glance
- Get a realistic plan to start catching up over the next few nights
Sleep Cycle Calculator
Enter your bedtime and get suggested wake-up times based on sleep cycles plus a realistic time-to-fall-asleep buffer.
- Wake up between sleep cycles to feel less groggy
- Adjusts for the time it usually takes you to fall asleep
- Get a few wake-up options that fit your morning schedule
Nap Calculator
Pick a nap length and get suggested wake-up times to help you feel clearer, not groggy, when you get up.
- Choose a quick reset nap or a longer recharge
- Get wake-up times that fit your afternoon plans
- Helpful when you’re fading but still need to function
Caffeine Cutoff Calculator
Enter your target bedtime and get a suggested latest caffeine time based on a simple sensitivity setting.
- Find a clear “last caffeine” time for your bedtime
- Adjust for sensitivity so it feels realistic for you
- Helpful when you’re tired but still can’t fall asleep
What Do These Sleep Calculators Help You Do?
These sleep calculators are designed to help you make sense of common sleep timing questions without guesswork.
Whether you’re trying to recover from short nights, plan a consistent bedtime, avoid waking up groggy, or figure out when to stop caffeine, each tool focuses on one specific area of sleep optimization.
Instead of generic sleep advice, the calculators give you a simple estimate you can use right away. They’re especially helpful if your schedule changes often, you wake up feeling unrefreshed, or you want a more predictable sleep routine during the workweek.
Each calculator works independently, so you can start with the one that matches your current sleep issue.
How To Start Using the Sleep Calculators
- If you’re consistently tired:
Start with the Sleep Debt Calculator to see how many hours you’re behind over the week.
- If mornings feel rough even after enough sleep:
Use the Sleep Cycle Calculator to find wake-up times that align better with your sleep cycles.
- If you need a daytime boost:
The Nap Calculator helps you choose a nap length that’s less likely to leave you groggy.
- If falling asleep is the problem:
The Caffeine Cutoff Calculator helps you set a realistic “last caffeine” time based on your bedtime.
Frequently Asked Questions
Which sleep calculator should I use first?
If you’re not sure, start with the Sleep Debt Calculator. It gives a broad view of whether short nights are adding up. From there, use the other tools to adjust timing.
Are sleep calculators accurate?
These calculators provide estimates based on typical sleep patterns and timing rules. They’re meant for planning and general guidance, not diagnosis.
Do these calculators replace medical advice?
No, sleep calculators do not replace medical advice. They’re educational tools designed to help with everyday sleep decisions. Ongoing sleep problems should be discussed with a qualified professional.
How often should I use these tools?
Anytime your schedule changes or your sleep feels off. Many people use them weekly or during busy periods.