Most sleep tools assume a 9–5 life. This one is for gig workers, shift workers, parents, students, and builders. Enter your real schedule — get your best sleep window for tonight.
The time you can actually start getting ready for sleep — after work, kids, chores, etc.
Your hard wake-up time — alarm, kids, shift start, whatever it is.
This tool is for educational and planning purposes only and is not medical advice.
This calculator isn't about hitting perfect numbers. It's about making the best move with the time you actually have. Use it as a nightly decision tool, not a report card.
Run it nightly after you know your real finish time — not before, when plans are still shifting.
Use the recovery score to decide how hard to push tomorrow. A red score means protect your energy, not waste it.
Plan one "reset night" each week when you can — even one full 7.5h night resets a lot of accumulated debt.
Knowing your window is step one. Here's how to protect it.
60–90 minutes before sleep: no bright screens, heavy conversations, or late caffeine. Your brain needs a runway.
Dim lights, warm shower, light stretching, magnesium if appropriate. Signal to your nervous system that the work is done.
Reduce light and noise with practical tools. You don't need a perfect environment — just a better one than you have right now.
We only recommend a few vetted tools — no spam, no affiliate noise. These are the categories that move the needle for people sleeping in real-world conditions.
High-fidelity earplugs built for shift workers and light sleepers.
Masks that actually block light — not the cheap kind that lets in edges.
The one supplement with real evidence behind it for sleep quality.
Lamps and devices that signal wind-down even at 2am.