You already know something is wrong with your nights.
Five free sleep calculators and a symptom check put a number on it.
Five things you can find out about your sleep
- Sleep symptom questionnaire3 minutes
19 questions across the five areas a clinician asks about. Tells you which patterns are worth raising, and refuses to guess at a diagnosis.
- Sleep debt calculatorYour week as an actogram
Seven nights against the sleep you actually need, and the shortfall left over.
- Bedtime and wake-time calculatorAdjustable assumptions
Work back from the alarm, or forward from lights-out, in whole sleep cycles.
- How much sleep do I need?CDC / AASM figures
The recommended range for your age, and what a population range does and does not mean.
- Schedule shift plannerDay by day
Move your bedtime in steps you choose, and see what each day looks like.
Recent writing
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Waking Up at 3am Every Night: Causes and Solutions
Repeated 3am awakenings often signal circadian rhythm disruption, sleep apnea, or hormonal changes. Learn why this happens and how to fix it.
Can't Fall Asleep or Stay Asleep: Causes and Solutions
Learn why you can't fall asleep or stay asleep, the difference between sleep onset and maintenance insomnia, and evidence-based strategies to help.
Am I Sleeping? How to Tell if You're Actually Getting Rest
Learn the signs that indicate whether you're truly sleeping and what to do if you suspect sleep problems. Includes a tool to assess your sleep debt.