How to Use This Tool
Sleep Debt Calculator: Enter your bedtime and wake time for each day of the past week. The tool calculates your cumulative sleep debt against recommended hours for your age, with a visual breakdown and recovery plan.
Chronotype Quiz: Answer 8 questions to discover whether you are a Lion (early bird), Bear (average), Wolf (night owl), or Dolphin (light sleeper) — with a personalized optimal schedule for each type.
Nap Calculator: Find the perfect nap duration and timing based on when you woke up, with warnings if napping too late could affect tonight’s sleep.
This is an educational tool based on sleep science research. For persistent sleep issues, consult a sleep medicine specialist.