Hubs
Sleep Hub
Learn CBT-I concepts for insomnia including sleep restriction, sleep efficiency, stimulus control, and sleep diaries, with calculators for sleep windows and general sleep timing. These tools provide educational estimates and should not replace medical advice.
Start here
What are you trying to do?
Wake up refreshed
Find bedtime or wake times based on sleep cycles.
Fix sleep debt
Estimate how much sleep you owe and how to recover.
Try CBT-I/SRT
Calculate a safe sleep window from your sleep data.
Find my chronotype
Estimate your morning or evening preference.
Plan for jet lag
Get a time-zone adjustment schedule.
Child/teen sleep
Find age-based sleep windows for children.
Sleep calculators
Sleep Calculator
Find the best time to wake up or go to bed using sleep cycle science.
Sleep Debt Calculator
Calculate your total sleep debt and find out how long recovery takes.
Chronotype Calculator
Find your chronotype and estimate social jet lag based on your sleep schedule.
Jet Lag Calculator
Plan your sleep schedule for time zone travel and reduce jet lag.
Kids Sleep Calculator
Find age-based sleep recommendations for children and teenagers.
Sleep Restriction Therapy Calculator
Calculate your sleep window using sleep restriction therapy (SRT) and CBT-I principles.
Sleep knowledge base
Sleep timing basics
Sleep debt and rhythm
Travel and schedules
CBT-I and insomnia
How these tools work together
Start with Sleep Calculator for general timing. Use Sleep Debt if you feel behind on sleep. Use Chronotype if your schedule feels mismatched. Use Jet Lag for travel. Use Kids Sleep Calculator for age-based schedules. Use SRT Calculator only for CBT-I-style sleep restriction and read the safety guides first.
Featured sleep guides
Explore these guides to learn more about sleep health and related topics.
Sleep Debt Recovery
Learn how sleep debt works, how to estimate your shortfall, and how to recover with gradual pacing.
Chronotype and Circadian Rhythm
Understand chronotypes, circadian rhythm, social jet lag, and how schedule alignment affects sleep quality.
Jet Lag Sleep Planning
Plan your sleep for time zone travel with light exposure guidelines and gradual schedule shifts.
Kids Sleep Needs by Age
Age-based sleep recommendations for children and teens, including naps and individual variation.
What Is CBT-I?
Learn what Cognitive Behavioral Therapy for Insomnia (CBT-I) is, its core components, and why it is the first-line treatment for chronic insomnia.
When Sleep Restriction May Not Be Appropriate
Medical and safety considerations before trying sleep restriction therapy: bipolar disorder, seizure risk, sleep apnea, and other contraindications.
Sleep Hub FAQ
What is CBT-I and why does this hub focus on it?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based program for treating chronic insomnia without medication. It addresses unhelpful sleep habits, racing thoughts about sleep, and poor sleep scheduling. This hub focuses on CBT-I because it is the first-line recommended treatment for chronic insomnia, and the calculators here support key CBT-I techniques like sleep restriction and sleep efficiency tracking.
How does sleep restriction fit into CBT-I?
Sleep restriction therapy (SRT) is a core behavioral component of CBT-I. It intentionally narrows the time in bed to match actual sleep duration, then gradually increases it as sleep efficiency improves. It is not about chronic sleep deprivation β the window is adjusted weekly based on efficiency. SRT should only be done under the guidance of a qualified clinician when possible, and the calculator provides educational estimates to support the process.
When should I seek medical guidance instead of using these tools?
These tools provide educational estimates only. If you have persistent insomnia, severe daytime sleepiness, untreated sleep apnea, bipolar disorder, seizure risk, or work in a safety-critical role, consult a qualified clinician before changing your sleep schedule. Sleep restriction therapy may not be appropriate for everyone, and a clinician can help determine the right approach for your situation.
Sources and methodology
Sleep-cycle timing is based on average adult sleep cycle duration. Sleep restriction therapy estimates follow CBT-I sleep-window principles and conservative safety floors. References include the American Academy of Sleep Medicine, CDC sleep guidance, and NIH NHLBI sleep health resources.
These calculators provide educational estimates only. If you have persistent insomnia, severe daytime sleepiness, untreated sleep apnea, bipolar disorder, seizure risk, or safety-critical work, consult a qualified clinician before changing your sleep schedule.