Step 1
Find a bedtime
Sleep Calculator
Match wake-up time to complete 90-minute sleep cycles.
Open toolStart from a goal
😴 Sleep better
Bedtimes, sleep debt and caffeine timing
Most adults need about 7 to 9 hours. These tools organise the clock. They do not diagnose sleep disorders. See a GP if poor sleep keeps going.
Build a better sleep routine
Fix the bedtime first, then see what short nights cost you, then protect the evening from late caffeine.
-
1
-
2
Step 2
Measure sleep debt
Sleep Debt Calculator
Add up short nights across the week against your sleep goal.
Open tool -
3
Step 3
Set a caffeine cut-off
Caffeine Cut-Off Calculator
Pick a last-coffee time that leaves hours before bed.
Open tool
All tools
Browse every calculator in this journey. The steps above are a suggested order.
Sleep Calculator
What time to go to bed to wake up refreshed.
Use calculatorSleep Debt Calculator
Add up short sleeps across the week and see what you are owed.
Use calculatorCaffeine Cut-Off Calculator
A sensible last-coffee time before your planned bedtime.
Use calculatorWater Intake Calculator
A practical daily hydration guide in litres and pints.
Use calculatorAlcohol Units Calculator
Add up UK alcohol units across your week.
Use calculator