Sleep, drinks and habits
Work out bedtimes, naps, alcohol units, caffeine and what a habit costs, using NHS and UK Chief Medical Officers guidance.
Featured calculator
Sleep calculator
Bedtimes that let you wake between sleep cycles, not halfway through one. Tell us when you need to be up and we will do the counting.
Work out my bedtimeTakes about a minute
Most used
Where most people start
The four sleep, drinks and habits calculators that get the most use.
SleepSearch
Search sleep, drinks and habits
Only searches the 33 calculators in this topic.
Everything
All 33, sorted into shelves
Grouped by what you want to find out. Every one is in the new design.
Sleep
Bedtimes, naps and catching up.
3 calculators3 in the new design
Alcohol
Units, a big night out and alcohol free stretches.
10 calculators10 in the new design
- Blood alcohol estimateA rough Widmark estimate. Never a driving guide.Open
- Alcohol unitsPints, glasses and measures into UK units.Open
- Dry January progressDays done, units and money saved in January.Open
- Weekly units diaryYour week day by day, against 14 units.Open
- Drink driving explainedWhy no number makes driving after drinking safe.Open
- Alcohol free streakDays alcohol free, units and money saved.Open
- Hangover hydration planA pint before bed and glasses through the day.Open
- Night out unit plannerUnits, pace and spend for a night out.Open
- Christmas party unitsParty drinks and your December total.Open
- Sober October savingsWhat 31 days off your usual drinks saves.Open
Caffeine and drinks
Coffee, energy drinks and staying hydrated.
7 calculators7 in the new design
- Caffeine cut offThe latest time for your last coffee.Open
- Heatwave hydrationDaily drinks for a hot day.Open
- Caffeine intakeYour daily caffeine from mugs, cans and chocolate.Open
- Coffee habitYour bought coffee in a year, and at home.Open
- Energy drink limitHow many cans fit in your caffeine guide.Open
- Water and teaYour fluid from water, tea and coffee.Open
- Festival hydrationDaily water for a festival weekend.Open
Smoking and vaping
What it costs, and the days you have been free.
3 calculators3 in the new design
Screens, sun and the outdoors
Screen time, sitting, sun cream and pollen.
10 calculators10 in the new design
- Screen timeYour screen hours as days a year.Open
- Sitting timeYour sitting hours and activity balance.Open
- Sunburn risk timeRough minutes before bare skin may redden.Open
- Sun cream top upSun cream times and how much to pack.Open
- Air quality and exerciseDAQI advice for your outdoor session.Open
- Hay fever day plannerPlan your day around the pollen count.Open
- Cold weather running kitWind chill and what to wear for a run.Open
- Noise exposureYour daily noise dose in dB and points.Open
- Commute timeYour commute in hours a year.Open
- Holiday health packingSun cream and medicines for your trip.Open
Good to know
Where the numbers come from
About these numbers
Guidance, not a diagnosis
The UK Chief Medical Officers advise no more than 14 units of alcohol a week, spread over 3 or more days. Most adults need 7 to 9 hours of sleep.
Sources
Where we get them
- NHSHealth A to Z and the NHS BMI calculator
- NICE NG246Overweight and obesity guideline, 2025
- UK Chief Medical OfficersPhysical activity and alcohol guidelines
- SACNScientific Advisory Committee on Nutrition
Last checked 21 October 2026. Each calculator lists its own sources too.
Help
If a habit is getting heavy
Your GP or a pharmacist can help with sleep, drinking or stopping smoking, and NHS Quit Smoking support is free. Worried about your drinking? Drinkaware has free advice, and Samaritans on 116 123 are there day or night.
Goals
Got a goal in mind?
Guided plans that walk you through the right calculators in the right order, with NHS guidance along the way.
Sleep better
Drink less