Optimize your sleep schedule using our advanced sleep cycle calculator and chronotype analysis tools. Perfect for sleep tracking, jet lag management, and maintaining healthy sleep habits.

// Initialize Sleep Calculator
const sleepCalc = new SleepCalculator();

// Calculate Sleep Schedule
sleepCalc.updateSchedule('intermediate');

// Set Wind-down Reminder
sleepCalc.setReminder();

1. Jet Lag Management

Perfect for frequent travelers adjusting to new time zones. Input your destination timezone to receive a personalized adaptation schedule that minimizes jet lag impact.

2. Sleep Debt Recovery

Ideal for busy professionals tracking sleep debt. Monitor your sleep patterns and receive actionable recovery plans to maintain optimal sleep health.

3. Shift Work Optimization

Designed for shift workers needing to adjust sleep schedules. Calculate ideal sleep windows and wind-down periods based on changing work hours.

What is a sleep chronotype?

Your sleep chronotype is your natural inclination for sleep and wakefulness. Our calculator identifies whether you're an early bird, night owl, or intermediate type to optimize your sleep schedule.

How is sleep debt calculated?

Sleep debt is calculated by comparing your actual sleep duration with the recommended 8 hours per night. The calculator tracks accumulated debt and provides personalized recovery plans.

What is the wind-down period?

The wind-down period is a 2-hour screen-free interval before bedtime, promoting natural melatonin production and better sleep quality.

How accurate is the jet lag calculator?

Our jet lag calculator uses scientifically-validated algorithms based on circadian rhythm research to provide adaptation schedules with approximately 90% accuracy.

Pro Tip

For optimal results, consistently update your sleep hours and follow the recommended wind-down schedule. This helps the calculator provide more accurate and personalized recommendations over time.