Circadian & Chronotype Tools

Calculators for chronotype, melatonin timing, schedule shifting, alcohol's effect on sleep, teen school sleep, and pre-restriction banking. All grounded in circadian science.

Chronotype Calculator

7-question quiz to find your Lion, Bear, Wolf, or Dolphin sleep type and optimal sleep window.

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Sleep Schedule Fixer

Day-by-day plan to shift your sleep schedule earlier or later at a physiologically safe rate.

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Melatonin Timing Calculator

When to take melatonin for sleep onset, schedule shifting, or jet lag, based on your DLMO.

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Alcohol & Sleep Calculator

BAC at bedtime, estimated REM lost, and the time you need to stop drinking for undisrupted sleep.

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Teen School Sleep Calculator

How much sleep your teen actually gets vs. their biological need, with weekly and annual deficit.

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Sleep Banking Calculator

Build a sleep reserve before a new baby, deadline, night shift, or long-haul travel.

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Other calculator clusters:

Timing Tools →Health Tools →Situation Tools →All Calculators →