Sleep Readiness Calculator
Assess your circadian alignment and sleep optimization
Bedtime
:
00
15
30
45
Wake Time
:
00
15
30
45
Wake Time Consistency
± 30 min
± 60 min
± 90 min
± 120 min
Bedtime Consistency
± 30 min
± 60 min
± 90 min
± 120 min
Morning Light Exposure
Select...
Outdoor sunlight 10+ min within 60 min of waking
Bright indoor / light box within 60 min
Dim indoor light only
No morning light / 100% indoors
Caffeine Pattern
Select...
No caffeine OR 1 cup before 2 PM
1–2 cups (≤200 mg), last one ≥10 hours before bed
~3 cups coffee throughout day (≤300 mg total)
Second coffee OR energy drink OR pre-workout after 3 PM
Evening Arousal (Pre-Bed)
Select...
Calming night-time routine: walk/reading
Intentional time with friends/partner
Watching TV/Shows (Netflix, HBO)
Working Late at Night (Stressed)
Physical Activity
Select...
Intense Exercise: Morning/Mid-Day
Light-Activity: Morning/Mid-Day
Intense Exercise: 4-6 hours pre-sleep
Intense Exercise: <3 hours pre-sleep
Screen Time (2 Hours Before Bed)
Select...
No Screens / Light Whatsoever
Red Light and Blue Blockers
Watching TV / scrolling on phone (night mode)
Scrolling social media or working on screen (bright)
Last Meal (3 Hours Before Bed)
Select...
Nothing / Fasting
Light Protein/Veggies/Fat
Medium Meal: Carbs/Fats
Large / Heavy Meal >1,000 calories
Wind-Down Routine
Select...
Structured Routine: Breathing, Walking, Stretching
Partial Routine: Hygiene, Getting Ready for Tomorrow
Passive Distraction: TV, social media, porn, shows
No Routine: stressful evenings
Calculate Sleep Readiness
Sleep Readiness Score
0
0
Circadian Foundation
Poor
0
Arousal Load
Poor
0
Night Disruptors
Poor
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