Sleep Calculator

Discover your perfect bedtime with science-backed sleep cycles

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Day Streak
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Avg Quality
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Calculations
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Sleep Score

What's your sleep personality?

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Early Bird
Peak energy in morning
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Night Owl
Peak energy at night
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Flexible
Adaptable schedule
Today's factors (optional)
Caffeine
Stress Level
Exercise
Screen Time

Your Optimal Sleep Schedule

Sleep Science Facts

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Blue light suppresses melatonin production for up to 3 hours after exposure
Sleep Science

Circadian Light Guide

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Current Time
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Sunrise
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Sunset
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Bright
Light Level
Light Exposure Timeline
6 AM 12 PM 6 PM 12 AM
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Reducing blue light by 50% can improve sleep quality by 23%
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Get bright light exposure within 1 hour of waking
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Dim screens 2-3 hours before bedtime
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Use red/warm light in evening hours

Personalized Sleep Tips

Keep a consistent sleep schedule, even on weekends
Avoid caffeine 6 hours before bedtime
Create a cool, dark, and quiet sleeping environment
Avoid screens 1 hour before bed

Export Your Schedule