Free Sleep Tools & Calculators

139 science-backed tools — sleep cycles, bedtime, baby naps, power nap timer, athlete sleep, caffeine cutoff, blue light, productivity, and more.

🔬 Evidence-based
🆓 Always free
📱 All devices
🔒 No sign-up
No tools found for "".
✨New — High-Demand Tools12 tools
🌡️
Perimenopause Sleep Calculator
Hot flashes, night sweats, hormone plan
NEW
⏰
10-3-2-1-0 Sleep Rule Calculator
Personalized bedtime countdown schedule
HOT
🤰
Pregnancy Sleep Calculator
Trimester-specific sleep plan
NEW
🧑
Teen Sleep Calculator
School schedule + chronotype plan
NEW
🧠
CBT-I Sleep Restriction Calculator
Insomnia treatment sleep window
CLINICAL
👴
Senior Sleep Optimizer (65+)
Age-adjusted cycles, meds, tips
NEW
😵
Sleep Inertia Calculator
How long your morning grogginess lasts
NEW
🌓
Biphasic Sleep Calculator
Core night + siesta, cycle-aligned
NEW
😩
Tired After 8 Hours? 10 Causes
Why you're still exhausted after sleep
HOT
🌿
How to Get More Deep Sleep
12 evidence-based methods
NEW
🟢
Green Noise for Sleep
What it is, does it work, vs others
HOT
📅
Sleep Regularity Calculator
Score your sleep consistency (SRI)
NEW
🌙Sleep Timing & Cycles12 tools
🔄
Sleep Cycle Calculator
90-min cycles, best wake times
HOT
🛏️
Bedtime Calculator
When to sleep for your wake time
⏰
Wake Up Time Calculator
Best cycle-aligned wake times
NEW
💤
If I Sleep Now Calculator
Best wake times from right now
⏱️
Sleep Duration Calculator
How much sleep you personally need
NEW
📉
Sleep Debt Calculator
Your accumulated deficit
📅
Weekend Sleep Calculator
Catch-up without social jet lag
NEW
🔄
Catch-Up Sleep Calculator
Nights needed to clear debt
NEW
⚠️
Sleep Deprivation Calculator
Cognitive impairment score
🗓️
Sleep Schedule Builder
Build a consistent routine
✈️
Jet Lag Calculator
Recovery plan for travel
🌃
Shift Work Sleep Calculator
Sleep for irregular schedules
😴Nap Calculators & Timers5 tools
⏱️
Power Nap Timer
10/20/26/90-min with wake alarm
HOT
😴
Nap Calculator
Best nap duration and timing
🔍
Best Nap Time Finder
Optimal window by chronotype
NEW
☀️
Afternoon Nap Planner
Build a daily nap habit
NEW
🔋
Recovery Nap Calculator
Best nap after a bad night
NEW
👶Baby & Child Sleep7 tools
👶
Baby Nap Calculator
Wake windows & schedule by age
HOT
⏰
Infant Wake Window Calculator
Exact nap timing by baby's age
NEW
🌙
Baby Bedtime Calculator
Ideal bedtime + routine template
NEW
🍼
Newborn Sleep Schedule
Week-by-week 0–3 months guide
NEW
🧒
Toddler Nap Planner
1–3 year schedules & transitions
NEW
📊
Child Sleep Duration
Hours needed — toddler to teen
NEW
😴
Baby Sleep Calculator
Total sleep needs for infants
🏅Sleep for Athletes & Travel5 tools
🏅
Athlete Sleep Calculator
Sport-specific sleep targets
NEW
🏋️
Exercise Sleep Planner
Best workout timing for sleep
NEW
⏰
Workout Bedtime Calculator
Latest safe training cutoff time
NEW
🏃
Marathon Recovery Sleep
Post-race 2-week sleep plan
NEW
✈️
Sleep Before Flight Calculator
Pre-flight sleep & jet lag plan
NEW
📊Sleep & Productivity6 tools
📊
Sleep vs Productivity Calculator
How sleep affects your output
NEW
💸
Sleep Loss Cost Calculator
Annual financial cost of poor sleep
NEW
🎯
Sleep and Focus Calculator
Focus score by sleep level
NEW
⚡
Alertness Calculator
Current alertness + daily curve
NEW
🏆
Sleep Performance Estimator
Cognitive, physical & emotional score
NEW
📚
Learning Retention Calculator
Memory consolidation by sleep
NEW
📈Sleep Trackers & Reports7 tools
🔥
Sleep Streak Tracker
Daily sleep consistency streak
🏆
30-Day Sleep Challenge
4-week structured transformation
📊
Weekly Sleep Analyzer
Log 7 nights, get full analysis
NEW
📅
Monthly Sleep Tracker
Monthly score & patterns
NEW
📈
Sleep Improvement Tracker
Week-by-week improvement plan
NEW
🔍
Sleep Trend Analyzer
Identify improving or declining trends
NEW
📋
Annual Sleep Report
Yearly sleep health summary
NEW
🦉Chronotype & Circadian3 tools
🦉
Chronotype Calculator
Lark, bear, wolf, or dolphin?
🔬
Morningness-Eveningness Quiz
Validated MEQ assessment
CLINICAL
🔄
Circadian Rhythm Calculator
Your biological daily schedule
📊Sleep Quality & Clinical Assessment7 tools
🏥
Epworth Sleepiness Scale
Clinical daytime sleepiness test
CLINICAL
📊
Sleep Efficiency Calculator
CBT-I key metric
⭐
Sleep Hygiene Score
15-question habits assessment
🌟
Sleep Quality Calculator
Multi-factor quality score
😰
Insomnia Severity Index
Clinical insomnia screening
CLINICAL
🫁
Sleep Apnea Risk
STOP-BANG screening tool
CLINICAL
💤
Daytime Fatigue Score
Identify fatigue causes
☕Caffeine & Substances7 tools
☕
Caffeine Calculator
Last safe coffee time before bed
HOT
📊
Daily Caffeine Intake
Total from all sources
⚠️
Safe Caffeine Limit
Personalized max by weight
🍵
Tea Caffeine Calculator
Green, black, matcha, herbal
🍫
Chocolate Caffeine
Caffeine + theobromine by type
🍷
Alcohol & Sleep
How drinking disrupts sleep
💊
Melatonin Calculator
Optimal dose and timing
💡Light, Screens & Bedroom Environment8 tools
💡
Blue Light Calculator
Screen exposure & melatonin impact
📱
Screen Time Before Bed
Evening screen impact + plan
🌅
Digital Sunset Calculator
Personal screen cutoff time
🌑
Bedroom Light Score
How dark is your room?
🌡️
Bedroom Temperature
Ideal sleep temperature
💧
Humidity for Sleep
Optimal bedroom humidity
🔊
Noise Level Checker
Acoustic disruption assessment
🏠
Sleep Environment Checker
Full bedroom audit
🧘Relaxation & Wind-Down5 tools
🫁
Breathing Timer
4-7-8, box breathing, coherent
💆
Progressive Muscle Relaxation
Guided PMR pre-sleep
🔈
White Noise Generator
White, pink, brown noise
🌙
Bedtime Routine Builder
Personalized wind-down sequence
📔
Sleep Diary
Track patterns with charts
🧠Sleep Science Articles15 articles
💤
How Much Sleep Do I Need?
Complete guide by age
NEW
😩
Why Am I Always Tired?
12 causes & solutions
NEW
🔬
Sleep Stages Explained
REM, deep sleep & NREM
NEW
📅
How to Fix Sleep Schedule
Step-by-step guide
NEW
🧠
How to Sleep With Anxiety
Science-based techniques
NEW
⚠️
Sleep Deprivation Effects
On body and brain
NEW
🥝
Foods That Help You Sleep
What to eat before bed
NEW
🏋️
Exercise and Sleep
How working out affects sleep
NEW
😴
Napping Benefits & Risks
Everything you need to know
NEW
🛏️
Best Sleeping Position
Science-backed guide
NEW
😰
Sleep & Anxiety
The anxiety–insomnia cycle
🧠
Sleep & Memory
Memory consolidation during sleep
🔬
Brain During Sleep
Neuroscience of sleeping
⚡
How to Fall Asleep Fast
Evidence-based techniques
🌃
Why Do I Wake Up at 3 AM?
Causes and solutions
🔢Health & General Calculators25 tools
📏
BMI Calculator
Body mass index
🔥
Calorie Calculator
Daily energy needs (TDEE)
🥗
Macro Calculator
Protein, carbs, fat targets
❤️
Heart Rate Calculator
Target zones for exercise
💧
Water Intake Calculator
Daily hydration targets
💰
Tip Calculator
Tip amount and bill split
%
Percentage Calculator
All percentage types
💼
Salary Calculator
Hourly to annual conversion
🏦
Loan Calculator
Monthly payments and interest
🎂
Age Calculator
Exact age in years, months, days
NEW
📅
Date Difference Calculator
Days between any two dates
NEW
⏳
Days Until Calculator
Countdown to any event
NEW
🌍
Time Zone Converter
Convert time between zones
NEW
⏱️
Work Hours Calculator
Total hours and pay
NEW
📐
Unit Converter
Metric and imperial
NEW
🎓
GPA Calculator
Grade point average
NEW
📊
Average Calculator
Mean, median, and mode
NEW
🎲
Random Number Generator
Any range, with repeats option
NEW
🎯Situational Sleep Tools8 tools
👶
New Parent Sleep Calculator
Fragmented night plan + survival tips
NEW
📖
Study All Night Survival Guide
Strategic all-nighter hour-by-hour plan
NEW
🌙
Night Shift Sleep Planner
Shift sleep protocol + light strategy
NEW
💻
Remote Worker Sleep Optimizer
WFH sleep boundaries + schedule
NEW
🎯
Sleep Before Interview Calculator
Pre-interview bedtime + anxiety plan
NEW
🏥
Sleep Before Surgery Calculator
NPO timing, pre-op bedtime, anxiety
NEW
✈️
Travel Nurse Sleep Planner
12h shifts + assignment transitions
NEW
🚛
Truck Driver HOS Calculator
FMCSA compliance + driving windows
NEW

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Practical, evidence-based help for sleep onset, nighttime waking, and anxiety-related insomnia.

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