Sleep Tools

Clinical calculators to help you understand your baseline physiology before starting the HypnoShutdown protocol.

Calculate your cumulative sleep debt over the past 7 days and see how many recovery hours you need.

Determine exactly how much caffeine is still active in your system at bedtime based on your intake times.

Find the optimal times to go to sleep or wake up to ensure you complete full 90-minute REM cycles.

Are you fighting your genetics? Answer a few questions to determine your natural circadian rhythm.

Input your target bedtime and we'll generate a timeline for screen dimming and audio protocols.

Calculate the clinically optimal micro-dose to shift your rhythm without causing rebound insomnia.

Calculate how late-night alcohol impacts your sleep architecture and when REM rebound will occur.

Map your core body temperature minimum to identify your absolute deepest phase of sleep.

Find the perfect 20-minute window to reduce sleep pressure without entering deep sleep.

Assess your level of Revenge Bedtime Procrastination and get a personalized action plan.