profiles & scores · 8 calculators
Understand yourself
Not tonight's numbers, yours. Your chronotype, your real sleep debt, your baseline need, and how well you actually sleep.
- Chronotype
A 5-minute quiz that places your body clock, early lark to late owl, and what that means for your schedule.
- Sleep Debt
How much sleep you actually missed over the last 7 nights, whether banking ahead helps, and what the shortfall costs.
- Sleep Need
Your personal baseline, how much sleep your age group actually needs, beyond the generic 8 hours.
- Quality & Hygiene
Score how well you actually sleep, audit the habits that shape it, and set the room temperature right.
Read the science
Alcohol and Sleep: The Science Behind 'I Sleep Better After a Drink'
Why alcohol makes you drowsy but worsens sleep quality, REM suppression, sleep architecture damage, and the second-half rebound effect.
How to Recover from Sleep Debt: A Science-Based Plan
Sleep debt is real and it accumulates. How long recovery actually takes, what strategies work, and why the weekend catch-up is mostly a myth.
Sleep Needs by Age: NSF Guidelines for Every Life Stage
How much sleep each age group actually needs, from newborns to older adults, why needs change across life, and what really counts as enough.
What Is Sleep Hygiene? The Habits That Set Up Good Sleep
The everyday habits and conditions that make good sleep more likely, which ones have the strongest evidence, and where hygiene helps versus where it is not enough.
Bedroom Temperature and Sleep: Why Cool Wins
Why a cool bedroom helps you fall asleep, the core body temperature drop behind it, the research-backed 60 to 67°F range, and how bedding and age change your ideal number.
Melatonin for Sleep: What the Research Actually Says
Understand how melatonin works, optimal dosing (0.5mg vs 10mg), timing, and when it actually helps versus when it doesn't.
What Is a Chronotype? Lion, Bear, Wolf & Dolphin Explained
Understand your natural sleep-wake rhythm, the genetic basis of chronotype, social jet lag, and how your type affects health and performance.
Delayed Sleep Phase Syndrome: When Night Owl Becomes Clinical
DSPS diagnosis, prevalence, treatment options including light therapy, melatonin timing, and chronotherapy for persistent late sleep timing.
Social Jet Lag: Why Monday Feels Like a Time Zone Away
What social jet lag is, how it is measured from mid-sleep timing, the research linking it to weight and mood, and how to shrink the gap between your body clock and your schedule.
Screens and Sleep: What Blue Light Really Does at Night
How evening screen light suppresses melatonin and delays your body clock, whether night filters help, and how to set a screen cutoff that fits you.
Educational information, not medical advice. Consult a healthcare provider for sleep disorders or before taking any supplement.