Sleep Tools
Free calculators and tools for better sleep
Scientifically-backed tools to help you optimize your sleep schedule, manage caffeine, and build healthier habits.
Browse All Sleep Tools
Sleep Calculator
Perfect bedtime based on sleep cycles
Caffeine Calculator
When to stop coffee for better sleep
Sleep Efficiency
Measure your sleep quality
Bedtime Routine Planner
Create your evening routine
Jet Lag Calculator
Beat jet lag when traveling
Power Nap Timer
Perfect nap duration timer
Blue Light Calculator
When to stop using screens
Sleep Debt Calculator
Track your sleep deficit
Chronotype Calculator
Are you a morning person or night owl? Find your optimal sleep schedule
Shift Worker Sleep Schedule
Customized sleep plan for night shift workers
Sleep Apnea Risk Calculator
Check your sleep apnea risk
Optimal Room Temperature Calculator
Find your ideal sleep temperature
Kids Sleep Calculator
Optimal bedtime for your child
Baby Sleep Regression Calculator
Predict sleep regression phases
Sleep Divorce Checklist
Is sleeping separately right for you?
Polyphasic Sleep Planner
Everyman, Uberman, and more sleep patterns
Melatonin Dosage Calculator
Optimal dosage by age, weight, and sleep issues
Snore Risk Calculator
Assess snoring severity and sleep apnea risk
Nap vs Full Sleep Efficiency
Compare productivity impact of naps vs night sleep
Sleep Noise Generator & Mixer
Mix white/pink/brown/green noise for perfect sleep sounds
Baby White Noise
Calming sounds for peaceful baby sleep
Why Use Sleep Tools?
Sleep is essential for health, productivity, and well-being. Yet most people struggle with sleep problems—difficulty falling asleep, waking up groggy, or accumulating sleep debt over time. Our free sleep tools are designed to solve these problems using science-backed methods.
Unlike generic advice, each tool provides personalized, actionable recommendations based on sleep research. Whether you need to time your caffeine intake, calculate optimal sleep cycles, or plan a bedtime routine, these tools give you specific numbers and schedules tailored to your life.
Perfect for: Anyone who wants to improve their sleep quality, morning energy, or overall health. From students cramming for exams to professionals managing busy schedules to travelers fighting jet lag—these tools help you sleep better, naturally.
Frequently Asked Questions
Are these sleep tools really free?
Yes! All of our sleep calculators and tools are 100% free to use. No registration, no credit card, no hidden fees. We believe everyone deserves access to quality sleep resources.
Disclaimer
These tools are for informational purposes only and cannot replace medical advice, diagnosis, or treatment. If you have serious sleep problems or health concerns, please consult a healthcare professional.
Which sleep tool should I start with?
Start with the Sleep Calculator to find your optimal bedtime based on when you need to wake up. Then try the Caffeine Calculator to avoid late-day caffeine that disrupts sleep. For ongoing issues, use the Sleep Efficiency Calculator to measure your sleep quality.
Can these tools help with insomnia?
Our tools can help identify factors affecting your sleep (like caffeine timing or poor sleep efficiency) and provide evidence-based recommendations. However, chronic insomnia should be evaluated by a healthcare provider. These tools complement medical advice but don't replace it.
How does Good Night Lock work with these tools?
Good Night Lock is our mobile app that automatically enforces the recommendations from these tools. For example, if the Blue Light Calculator says to stop using screens at 9 PM, Good Night Lock will automatically block distracting apps at that time—no willpower needed. The tools provide the plan; the app executes it.
Ready for automatic sleep protection?
Good Night Lock automatically locks distracting apps during bedtime, turning these tools into reality.
Download Good Night Lock