Sleep & Recover

Sleep calculators and planning tools

Free calculators for bedtime, caffeine cutoff and naps. They use simple rules from sleep research, so treat the results as a starting point and adjust to how you feel.

Sleep calculatorFind bedtimes and wake-up times that line up with roughly 90-minute sleep cycles, with a training mode that aims for more sleep on hard days.Caffeine cutoffWork out the latest time for coffee or pre-workout so caffeine does not cut into your sleep, based on a 2023 meta-analysis of caffeine and sleep.Nap calculatorChoose a power nap or a full-cycle nap and get the right alarm time, plus a check that the nap is not too late for tonight’s sleep.

Guides

  1. How Much Sleep Do I Need? Guidelines, Athletes and How to Find Your NumberMost healthy adults need 7 to 9 hours of sleep a night, and at least 7 hours on a regular basis, according to the National Sleep Foundation and the American Academy of Sleep Medicine. Teenagers need 8 to 10 hours. Athletes and people in hard training often need the upper end or more.6 min read, 8 sources