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.
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.
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.
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.
MySleepTool.com builds on research from the world’s leading sleep research institutions and peer-reviewed journals.
| Last content review | August 2026 — All 139 tools and 18 articles reviewed and updated against current sleep research guidelines. |
| Update frequency | Every 6 months — Full content review cycle. Immediate updates when major guideline changes occur. |
| Tools available | 139 free tools — Sleep calculators, interactive tools, clinical assessments, relaxation tools, and health calculators. |
| Science guides | 18 long-form articles — Neuroscience and evidence-based sleep guides, 2,300–2,800 words each. |
| Data collection | None — No personal data collected or stored. All calculations run in your browser. |
| Contact | hello@mysleeptool.com — Corrections, research updates, partnership inquiries. |
| Medical disclaimer | Not medical advice — Content is educational only. Consult a physician for personal medical decisions. |
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, Sleep Debt Calculator, REM Sleep Calculator, and Deep Sleep Calculator.
Our clinical tools are based on validated instruments used in sleep medicine practice. The Insomnia Severity Index 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 Epworth Sleepiness Scale follows the validated 8-item Murray Johns protocol.
Our baby and child sleep tools are built on American Academy of Pediatrics (AAP) safe sleep guidelines and developmental sleep research. The Baby Sleep Calculator, Infant Wake Window Calculator, Baby Nap Calculator, and Newborn Sleep Schedule cover the full developmental arc from birth through school age.
The Caffeine Half-Life Calculator models residual caffeine using the CYP1A2 metabolism pathway. The Alcohol and Sleep Calculator models alcohol’s suppression of REM and N3 sleep stages. The Digital Sunset Calculator calculates melatonin suppression from blue light exposure based on melanopsin photoreceptor research.
The 4-7-8 Breathing Timer is based on pranayamic breathing research. The Progressive Muscle Relaxation Guide follows the Jacobson protocol with CBT-I treatment manual adaptations. The Sleep Diary follows the AASM-recommended format for CBT-I monitoring.
In August 2026 we added 18 comprehensive science guides covering the neuroscience and evidence base behind sleep health: How Much Sleep Do I Need, Sleep Stages Explained, What Happens to the Brain During Sleep, Sleep and Memory, Sleep and Anxiety, and more. Each article is 2,300–2,800 words with primary source citations and links to relevant tools.
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.