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Daily Challenge
5 questions · time bonus
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Hypnogram — a typical night
Drag the sliders to set your bedtime and wake time. The chart shows roughly 90-minute cycles. N3 (deep) sleep dominates in the first third of the night; REM lengthens toward morning. Tap any band to learn about that stage.
Awake
REM
N1
N2
N3
Bedtime calculator
Enter your target wake time. We show 5 and 6 full cycles back, plus 15 minutes of sleep latency. Waking at the end of a cycle (lighter sleep) feels easier than mid-N3.
Sleep log & debt — 30-day heatmap
Tap any cell to log hours for that night. Cells are colored by hours vs. your target — and tagged so the meaning is clear without relying on color alone. Older cells scroll off as new days arrive.
Short < 70%
Low 70–90%
On target ±10%
Over > 110%
Edit hours
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Chronotype quiz (7-question MEQ-style)
A short Morningness-Eveningness questionnaire. Pick the option closest to what you'd freely choose. The result is a rough lark / intermediate / owl classification.
Jet-lag plan (AASM-style general guidance)
Pick origin and destination time zones. We'll give a 3-day light-exposure and (optional) melatonin plan. East = harder than west.
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Achievements
Educational only — not medical advice. Persistent sleep problems, snoring with pauses in breathing, or severe daytime sleepiness should be discussed with a doctor. Sleep apnea is common and treatable.
Sleep Hygiene Checklist
Check one box each night you keep the habit.
- Wake at the same time every day (within 30 min, weekends included)
- 10–30 min of bright outdoor light within an hour of waking
- No caffeine after early afternoon (~2 pm cutoff)
- Avoid alcohol within 3 h of bed
- Cool bedroom (16–19 C / 60–67 F), dark, quiet
- Screens off / dimmed 1–2 h before bed
- Consistent 30–60 min wind-down ritual (low light, reading, stretching)
- Bed only for sleep and intimacy — if not asleep in ~20 min, get up
- No heavy meals within 2–3 h of bed
- If napping: 10–20 min only, before 3 pm
- Aim for 7–9 hours of actual sleep