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Sleep & Energy Optimizer
Model sleep cycles, track caffeine, and optimize your schedule for peak energy.
Sleep Quality
Excellent
80/100
Duration
7h 46m
5 cycles
Caffeine @ Bed
0mg
Sleep Debt
5.0h
this week
Sleep Schedule
Optimal Bedtimes
Wake at end of a 90-min sleep cycle to feel refreshed. Target: 7:00
00:46
4 cycles
6h sleep
23:16IDEAL
5 cycles
7.5h sleep
21:46IDEAL
6 cycles
9h sleep
20:16
7 cycles
10.5h sleep
Caffeine Tracker
Caffeine half-life: ~5h. Below 25mg at bedtime is ideal. Red dashed line = sleep threshold.
Weekly Sleep Log
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Avg: 7.3h/nightDebt: 5.0hIdeal: 8h × 7 = 56h
Chronotype
Most common (55%). Best productivity mid-morning. Follows solar cycle.
Wake: 7:00
Sleep: 23:00
Peak: 10:00-14:00
Sleep Tips
Keep room at 18-20°C. Dim lights 1h before bed. No screens 30min before.
Consistent wake time (even weekends) is the #1 factor for sleep quality.
All calculations run in your browser. Not medical advice.