Sleep & Rest

Calculate optimal bedtimes and wake-up times based on 90-minute sleep cycles. Wake feeling refreshed by timing your alarm to end of a light sleep stage.

Track cumulative sleep debt or surplus over days and weeks. See how much sleep you owe yourself and plan recovery based on your personal sleep target.

Assess your sleep quality across 7 key domains including sleep onset, disturbances, and daytime function. Get a personalized sleep health score in minutes.

Set the perfect nap duration with timers for 20-minute power naps, 30-minute recovery naps, or 90-minute full-cycle naps. Wake up refreshed, not groggy.

Estimate your daily alertness and sleepiness peaks based on your wake time and chronotype. Plan demanding tasks, exercise, and rest around your body clock.

Generate a science-based day-by-day jet lag recovery plan. Uses the Eastman-Burgess light therapy algorithm to calculate optimal light exposure and melatonin timing for any time zone shift.

Assess your bedroom across light, temperature, noise, bedding, and electronics. Get a prioritized action list for better sleep hygiene starting tonight.

Keep a private dream journal to record, tag, and explore recurring themes and emotions. Build a personal dream history and improve your dream recall over time.

Screen for risk factors linked to insomnia, sleep apnea, and restless leg syndrome. Answer 15 evidence-informed questions and receive a personalized risk profile.

Guided breathing and relaxation techniques to help you fall asleep faster. Includes 4-7-8 breathing, box breathing, progressive muscle relaxation, and body scan.

Estimate how long it takes to fall asleep based on caffeine, screen time, stress, and bedroom conditions. Identify which evening habits are delaying your sleep.

Calculate your sleep efficiency — the percentage of time in bed you spend actually sleeping. A score of 85% or higher indicates healthy, consolidated sleep.

Calculate total sleep time from your bedtime, wake time, and overnight interruptions. Compare your result to NSF sleep duration recommendations for your age group.

Find the best alarm times to wake during a light sleep stage and avoid grogginess. Calculate optimal wake windows based on your bedtime and 90-minute sleep cycles.

Calculate the ideal bedtime for your child based on age group and wake-up time. Uses AAP and NSF evidence-based sleep duration guidelines for newborns through teenagers.