Social Jetlag Calculator: Do Weekends Shift Your Clock?
Social jetlag is the gap between the middle of your sleep on workdays and free days. Enter both schedules to see how far your body clock shifts each week.
6 min read
Tools
Free tools for everyday wellbeing
Calculators, timers and quizzes you can use in a minute. Each one sits on a page that explains how it works, where its numbers come from, and what it cannot tell you.
- Free, no sign-up
- Sources you can check
- Nothing is stored
Real Working Week Calculator: Hours Work Really Takes
Your real working week includes extra hours, the commute and after-hours messages. Add them up to see the time work takes and how much of each day is left.
6 min read
Target Heart Rate Calculator: Your Exercise Zones
Moderate exercise is 64 to 76% of your maximum heart rate. Enter your age to see your light, moderate and vigorous zones, plus a 10-second pulse count.
6 min read
Caffeine Calculator: How Much Is Left at Bedtime?
Caffeine roughly halves every 3 to 5 hours in adults. Add your drinks and bedtime to see what is left when you sleep, and when your last cup should be.
6 min read
What Kind of Rest Do You Need? An 8-Question Quiz
Rest comes in four kinds: detachment, relaxation, mastery and control. Answer eight quick statements to find the one your evenings have been missing most.
5 min read
Guided Breathing Timer: Box, 4-7-8 and Slow Breathing
Pick a pattern, press start and breathe with the circle: in as it grows, out as it shrinks. Breathing research points to five minutes or more a session.
6 min read
What Time Should I Go to Bed? Sleep Calculator
To find your bedtime, count backward from your alarm in roughly 90 minute sleep cycles and add time for falling asleep. Waking at 7:00am with a 15 minute allowance points to 9:45pm for 9 hours of sleep, 11:15pm for 7 hours 30, or 12:45am for 6 hours.
8 min read
These tools are for general education and planning. They give estimates, not a diagnosis, and they are not a substitute for advice from a professional who knows your situation.
