Sleep Calculator
Find your ideal bedtime by 90-minute cycles.
→SleepyClock Blog
Plain-English guides on how sleep actually works, the daily habits that move the needle, and free calculators to put it into practice. No fluff, no miracle claims.
Tools & Calculators
Jet Lag Calculator
Plan recovery across time zones.
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Chronotype Quiz
Lion, Bear or Wolf — find your body-clock type.
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White Noise Generator
White, pink & brown noise with a sleep timer.
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Sleep Needs by Age
Type your age, get your recommended hours.
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Snoring & Apnea Check
8-question STOP-Bang risk screening.
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Box Breathing 4-4-4-4
Guided calming exercise, four rounds.
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Coffee Nap Timer
Drink coffee, nap 20 min, wake energized.
→Science of Sleep
What Is a Sleep Cycle?
The 90-minute loop, stage by stage.
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REM vs Deep Sleep: What Each Stage Does for You
REM and deep sleep do different jobs — memory, mood, and physical repair. Learn what each stage does and how to protect more of both.
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Circadian Rhythm 101
Your internal clock, demystified.
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The Complete Nap Guide
10, 20, 30, or 90 minutes — what each does.
→Sleep Problems & Fixes
How to Fall Asleep Faster
12 practical tricks.
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Sleep Inertia: Why You Wake Up Groggy (and How to Fix It)
Sleep inertia is the groggy fog right after waking. Learn why it happens, who gets it worst, and practical ways to shake it off faster.
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How Long Should It Take to Fall Asleep? (Sleep Latency)
Sleep latency is the time from lights-out to sleep. Normal is 10–20 minutes. Here's what's too long, what's too short, and what to do about both.
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How to Quiet a Racing Mind at Night
A racing mind at bedtime is arousal, not insomnia per se. Learn why thoughts speed up at night and practical techniques to slow them down.
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What Is Sleep Debt?
The hidden cost of short nights.
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Sleep Debt Recovery: Your Weekend Catch-Up Plan
Sleep debt builds when you short nightly sleep. Learn whether weekend catch-up works, how much you can repay, and a smarter recovery plan.
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Delayed Sleep Phase Disorder: Signs and What Helps
DSPD is a circadian disorder where sleep is delayed 2+ hours. Learn the signs, how it differs from insomnia, and what actually helps shift it.
→Habits & Environment
The Complete Sleep Hygiene Checklist (12 Habits)
Sleep hygiene is the set of daily habits that make good sleep easier. Here are 12 evidence-backed habits, ranked, that you can start tonight.
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The Best Bedroom Temperature for Sleep
The ideal sleep temperature is around 18–20°C (65–68°F). Learn why a cool room helps you fall asleep and stay asleep, and how to hit it.
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Blue Light and Sleep: What the Research Actually Says
Blue light from screens can delay melatonin and shift your clock. Here's what the studies show, how much it matters, and practical ways to reduce evening light.
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Why Morning Sunlight Is the Best Alarm Clock
Morning light anchors your circadian rhythm better than any app. Learn how 10–20 minutes of sunlight resets your clock and improves night sleep.
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Caffeine Half-Life: Your Cutoff Time Explained
Caffeine's half-life is ~5–6 hours, so a 3 p.m. coffee is half in you at bedtime. Learn to calculate your personal cutoff and protect sleep.
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How to Sleep on a Night Shift: A Survivor's Schedule
Working nights wrecks your body clock. Here's a practical night-shift sleep schedule: when to sleep, how to black out your room, and what to eat on shift.
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Social Jet Lag: Why Weekends Are Ruining Your Sleep
Social jet lag is the gap between your weekday and weekend sleep schedules. Learn how it harms health and how to shrink the gap without giving up your Saturdays.
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The 20-Minute Power Nap: A Workplace Guide
A 20-minute power nap boosts alertness without sleep inertia. Learn the ideal length, timing, and how to nap at work without getting fired.
→Supplements & Tech
Magnesium Glycinate for Sleep: Does It Actually Work?
Magnesium glycinate is one of the most searched sleep supplements. Here's what the evidence says about dosage, forms, and whether it helps you fall asleep faster.
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Melatonin for Sleep: Dosage, Timing, and Side Effects
Melatonin isn't a sleep pill — it's a timing signal. Learn the right low dose, when to take it, and who should avoid it.
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Do Sleep Trackers Actually Work? Oura vs Whoop vs RingConn
Consumer sleep trackers estimate stages with varying accuracy. A plain-English look at how they work, where they're wrong, and whether one is worth it.
→By Age
How Much Sleep Do You Need?
Sleep needs by age, explained.
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Sleep Calculator for Teens: How Much They Really Need
Teenagers need 8–10 hours but get far less. Learn why their biology runs late, how much sleep they need by age, and a simple schedule fix.
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What Time Should I Go to Bed?
Reverse-engineer your ideal bedtime.
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