Category · Sleep & Recovery
Sleep is the cheapest anxiolytic we know of — and the easiest to break. These five tools map your debt, track your caffeine decay, build a wind-down that fits your life, and align your light exposure. Together they replace the "tips" with arithmetic.
Enter your actual sleep for the last 14 nights plus your target (most adults need 7.5–9 h). The chart shows cumulative debt, recovery curve, and the bedtime you'd need tonight to halve the deficit in one week. Standard trackers show only last night; debt is a multi-day phenomenon.
Log each dose and the time. The decay curve updates live, plus a sleep-risk score for the next 8 hours based on residual caffeine relative to a typical sleep-disrupting threshold (≈ 50 mg in the bloodstream). Most apps only show intake — this shows the half-life implications in your actual day.
A 90-minute personalised wind-down, block by block, that ends at your chosen bedtime. Pick from 18 evidence-based activities (or add your own). The tool checks for contradictions — bright light then sleep, late caffeine, late workouts — and surfaces them.
Most adults sleep best in a window aligned to their chronotype and core body temperature minimum (CBTmin). Enter your habitual wake time and average sleep onset, and the tool derives a 9.5-hour sleep window centred on your CBTmin, plus a 2-week ramp plan if your current window is off by more than 45 minutes.
Light is the most powerful zeitgeber — morning light advances the clock, evening light delays it. This tool builds a day-long plan across four anchor windows: morning, midday, afternoon, evening. Each window has a recommended lux, duration, and source — and a "swap" if you live somewhere cloudy.
No. CBT-I (Cognitive Behavioural Therapy for Insomnia) is the gold-standard, non-drug treatment for insomnia disorder. These tools translate some of its components — stimulus control, sleep scheduling, wind-down — for self-guided use. They are not a substitute when insomnia is the primary problem.
That's common and valid. Lower the disruption threshold in the tool to 30 mg or 20 mg — the curve is the same, just the comparison line moves. The point is to find the dose that lets you sleep, not to defend a population average.
Then anchor to the most consistent part of your day (a wake time or a first meal). The other end can move ± 90 min and still preserve the circadian signal. Don't try to lock both ends if you can't.