Sleep Calculator, Tracker and Optimizer sleep - Sleep Toolkit

Sleep Toolkit

Your comprehensive sleep optimization resource

Sleep Cycle Calculator

Calculate ideal sleep times based on your bedtime or wake-up time to wake up refreshed.

I want to calculate: Wake-up times based on bedtime Bedtime based on wake-up time

When do you plan to go to bed?

When do you want to wake up?

Ideal Wake-up Times

Each sleep cycle lasts about 90 minutes. Waking up at the end of a sleep cycle helps you feel more refreshed.

Tip: It typically takes 14-30 minutes to fall asleep, so plan accordingly.

Sleep Tracker

Track your sleep patterns over time to identify trends and improve your sleep habits.

Date

Bedtime

Wake-up Time

Sleep Quality (1-10)

Notes

Your Sleep Data

0%

Average sleep duration: -- | Average quality: --

Date	Duration	Quality	Notes	Actions

Sleep Quality Assessment

Answer these questions to evaluate your sleep quality and get personalized recommendations.

1. How long does it usually take you to fall asleep? Less than 15 minutes 15-30 minutes 30-60 minutes More than 60 minutes

2. How often do you wake up during the night? Never or rarely Once per night 2-3 times per night More than 3 times

3. How do you feel when you wake up in the morning? Refreshed and energized Somewhat refreshed A little tired Exhausted

4. How many hours do you typically sleep per night? 7-9 hours 6-7 hours 5-6 hours Less than 5 hours

5. Do you use electronic devices before bedtime? Rarely or never Sometimes (30+ min before bed) Often (within 30 min of bed) Always (right up until bed)

Your Sleep Quality Score

--

Recommendations

Nap Calculator

Find the perfect nap duration to boost your energy without grogginess.

When do you plan to nap?

What kind of nap do you want? Power Nap (10-20 min) Recovery Nap (30-60 min) Full Sleep Cycle (90 min)

Your Nap Plan

Nap Types

Nap Tips

Types of Naps

• Power Nap (10-20 min): Quick energy boost without grogginess
• Recovery Nap (30-60 min): Helps with sleep deprivation but may cause grogginess
• Full Cycle Nap (90 min): Complete sleep cycle, good for creativity and memory

Nap Tips

• Nap in the early afternoon (1-3 PM) when energy naturally dips
• Find a quiet, dark place to nap
• Set an alarm to avoid oversleeping
• Allow 5-10 minutes to wake up fully before resuming activities
• Avoid napping too late in the day as it may affect nighttime sleep

Sleep Journal

Record your thoughts, dreams, and sleep experiences to identify patterns and improve sleep quality.

Date

Title

Journal Entry

Mood 😊 Happy 😐 Neutral 😔 Sad 😰 Anxious 😠 Angry 😴 Tired

Your Journal Entries

Understanding Sleep Health

Quality sleep is essential for physical health, mental well-being, and daily performance. The average adult needs 7-9 hours of sleep per night, but quality is just as important as quantity.

Sleep Statistics

• 35% of adults report getting less than 7 hours of sleep per night
• Sleep deprivation costs the US economy $411 billion annually
• People who sleep 6 hours or less have a 13% higher mortality risk
• Good sleep can improve memory, creativity, and problem-solving

When to Seek Help

Consult a healthcare professional if you regularly experience:

• Difficulty falling or staying asleep most nights
• Daytime fatigue that affects your work or relationships
• Loud snoring or breathing interruptions during sleep
• Persistent nightmares or sleepwalking

Sleep Toolkit © 2023 | For educational purposes only | Not medical advice