Transparent · Evidence-based · Independent
About MySleepTool.com
We build the most complete free sleep resource on the internet — science-backed tools, clinical assessments, and neuroscience guides. Completely free. No agenda. No supplements to sell.
"Sleep is the single most effective thing we can do to reset our brain and body health each day. Yet most people have no idea how to do it well — and the information that exists is scattered, paywalled, or commercially motivated."
MySleepTool.com was built to change that. Every tool is free. Every calculation is based on peer-reviewed research. Every guide cites primary sources. We are not affiliated with any supplement brand, sleep clinic, mattress company, or health system. Our only goal is to give everyone access to the same quality of sleep science guidance that used to require a specialist appointment.
Our Mission
Sleep affects every aspect of human health — cognitive performance, immune function, metabolic health, emotional regulation, cardiovascular risk, and long-term neurological health. Chronic sleep deprivation is linked to Alzheimer's disease, type 2 diabetes, obesity, depression, and cardiovascular disease. Yet sleep health is among the most under-served areas of public health education.
Most sleep information available online falls into one of three categories: oversimplified tips ("drink warm milk, avoid caffeine") that ignore the underlying science; commercially motivated content designed to sell supplements, mattresses, or sleep tracking devices; or paywalled clinical resources inaccessible to most people.
MySleepTool.com is built on a different premise: that high-quality, evidence-based sleep science should be accessible to everyone, presented through tools that make the science immediately actionable — not just readable. Every calculator, assessment, and interactive tool on this site produces a result you can act on tonight.
Our Editorial Team
MySleepTool.com is maintained by a dedicated editorial team with backgrounds in health science, research methodology, and digital health education. All content is written, reviewed, and updated according to our editorial standards.
Founder & Lead Editor
MySleepTool Editorial Team
Specialists in sleep science communication, health education, and evidence-based digital tools. Content is developed through systematic review of peer-reviewed literature from leading sleep research institutions.
✓ Evidence-based methodology
Scientific Review
Research & Methodology
All formulas, clinical tools, and scientific claims are cross-referenced against primary research from journals including Sleep, the Journal of Clinical Sleep Medicine, Nature Reviews Neuroscience, and the Lancet.
✓ Primary source citations
Clinical Tools
Validated Instruments
Clinical assessments (ISI, STOP-BANG, PSQI-adapted) are implemented according to their validated scoring methodology. We include the original citation and sensitivity/specificity data for each validated tool.
✓ Validated instruments only
Content Review Cycle
Regular Updates
All pages include a "Last reviewed" date. We systematically review content every 6 months and update whenever significant new research changes clinical guidance. Pages are not left to go stale.
✓ Updated June 2026
Our Methodology — How We Build Tools
Every tool on MySleepTool.com follows a rigorous development process. We don't build calculators based on popular belief or conventional wisdom — we build them based on the best available evidence from peer-reviewed sleep research.
1
Primary literature review
We begin with a systematic search of peer-reviewed journals — Sleep, JCSM, Nature, Lancet, NEJM — to identify the best available evidence for the formula, method, or clinical instrument the tool is based on.
2
Formula validation
Calculators use only published, peer-reviewed formulas (e.g., Mifflin-St Jeor for TDEE, Karvonen for heart rate zones, 90-minute sleep cycle model from sleep architecture research, STOP-BANG for apnea risk). We document the source formula and its validation data.
3
Clinical instrument accuracy
Where we use validated clinical screening tools (ISI, STOP-BANG), we implement them exactly as specified in their original validation papers — same questions, same scoring, same cutoffs. We never modify validated instruments.
4
Transparent limitations
Every clinical tool includes a disclaimer about what it can and cannot do. Screening tools are not diagnostic tools. We explicitly state when professional consultation is recommended.
5
Regular review and updates
Sleep science evolves. We review all content every 6 months and update whenever new high-quality research changes the evidence base. Every page displays its last review date.
Our Primary Sources
MySleepTool.com builds on research from the world's leading sleep research institutions and peer-reviewed journals. These are our primary reference sources:
American Academy of Sleep Medicine (AASM)
Clinical guidelines for sleep disorders, sleep duration recommendations, and diagnostic criteria.
Clinical Guidelines
National Sleep Foundation (NSF)
Sleep duration recommendations by age, sleep hygiene guidelines, population sleep data.
Evidence-based Guidelines
Journal of Clinical Sleep Medicine (JCSM)
Peer-reviewed research on sleep disorders, treatments, and clinical assessments.
Peer-reviewed Journal
Sleep (Oxford Academic)
Primary research journal of the Sleep Research Society — foundational sleep science.
Peer-reviewed Journal
Dr. Matthew Walker — Why We Sleep (2017)
Comprehensive synthesis of sleep science for general audiences. UC Berkeley neuroscience research.
Academic Reference
NIH National Heart, Lung, and Blood Institute
Clinical information on sleep apnea, insomnia, and sleep health for general public.
Government Health Agency
Buysse et al. — Pittsburgh Sleep Quality Index
Original validation paper for PSQI, one of the most widely used sleep quality instruments.
Validated Instrument
Morin et al. — Insomnia Severity Index (ISI)
Validation paper for the ISI — the 7-question clinical insomnia screening tool used on this site.
Validated Instrument
Our Editorial Principles
🔬Evidence first
Every claim is backed by peer-reviewed research. We don't publish based on anecdote, convention, or popular belief.
🔒Privacy by design
All tools run in your browser. We collect no personal data. Sleep diary entries stay on your device.
💰No commercial bias
We are not affiliated with supplement, mattress, or device companies. We don't receive commissions for recommendations.
📖Transparent sourcing
We cite primary sources, not secondary summaries. You can verify every claim we make.
🩺Clear limitations
We clearly state when tools are screening instruments, not diagnostic tools, and when professional consultation is warranted.
♾️Free forever
Every tool on this site is and will always be completely free. No paywalls, no premium tiers, no subscriptions.
Site Information
Last content review
June 2026
All tools and articles reviewed against current sleep research guidelines.
Update frequency
Every 6 months
Full content review cycle. Immediate updates when major guideline changes occur.
Tools available
51 free tools
Sleep calculators, interactive tools, clinical assessments, and science guides.
Data collection
None
No personal data collected or stored. Sleep diary uses browser localStorage only.
Contact
hello@mysleeptool.com
Corrections, research updates, partnership inquiries.
Medical disclaimer
Not medical advice
Content is educational only. Consult a doctor for personal medical decisions.
Medical Disclaimer
The content on MySleepTool.com is provided for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or sleep disorder.
The clinical screening tools on this site (including the Insomnia Severity Index and STOP-BANG questionnaire) are screening tools only — they are designed to identify individuals who may benefit from further evaluation, not to diagnose conditions. A positive screening result should prompt a conversation with your doctor, not self-diagnosis.
If you are experiencing a medical emergency, call your local emergency services immediately. If you are struggling with severe sleep deprivation, persistent insomnia, or suspect a sleep disorder, please consult a qualified healthcare professional.
What MySleepTool Covers
Sleep Calculators
Our sleep calculators use the 90-minute sleep cycle model — derived from polysomnographic studies of normal adult sleep architecture — to calculate optimal bedtimes, wake times, and sleep schedules. Tools include the Sleep Cycle Calculator, Bedtime Calculator, If I Sleep Now Calculator, REM Sleep Calculator, Deep Sleep Calculator, and Sleep Debt Calculator.
Clinical Sleep Assessments
Our clinical tools are based on validated instruments used in sleep medicine practice. The Insomnia Severity Calculator implements the ISI (Morin et al., 2001) with original scoring cutoffs. The Sleep Apnea Risk Calculator implements the STOP-BANG questionnaire (Chung et al., 2008) with original sensitivity/specificity data. The Baby Sleep Calculator uses American Academy of Pediatrics (AAP) safe sleep and sleep duration guidelines.
Interactive Sleep Tools
Our interactive tools go beyond calculators to guide users through evidence-based sleep improvement techniques. The 4-7-8 Breathing Timer is based on pranayamic breathing research and Dr. Andrew Weil's anxiety reduction protocol. The Progressive Muscle Relaxation Guide follows the Jacobson relaxation protocol with modifications from CBT-I treatment manuals. The Sleep Diary follows the format recommended by the American Academy of Sleep Medicine for CBT-I treatment.
Sleep Science Guides
Our neuroscience guides are written for general audiences but cite primary research throughout. Topics include the glymphatic system and Alzheimer's risk, cortisol and 3 AM waking, the bidirectional anxiety-insomnia relationship, hippocampal memory consolidation during sleep, and evidence-based techniques for faster sleep onset.