Every tool here is built on validated sleep science. Use them to understand your data, identify your gaps, and take targeted action — no sign-up required to start.
Enter your wake-up target, sleep goal, and chronotype to get your optimal bedtime, sleep cycle alignment, and a personalized pre-sleep routine window. The most popular tool on SleepMetric.
Log your actual sleep for the past 7 nights and get your cumulative debt score, a nightly breakdown chart, and a personalised recovery timeline based on your deficit level.
8 questions that identify whether you're a Lion, Bear, Wolf, or Dolphin. Get your optimal sleep window, peak focus hours, best workout time, and a personalised 4-step protocol for your type.
Enter your wake time, bedtime, caffeine source, and sensitivity level. Get your exact last-caffeine time based on the half-life science, plus a visual breakdown of caffeine activity in your system at bedtime.
Rate your bedroom across 6 evidence-based categories — temperature, light, noise, air quality, bed surface, and wind-down routine. Get a personalised score, ranked priority fix list, and quick wins you can implement tonight.
Enter your HRV, resting HR, deep sleep, REM, SpO2, and total sleep. Get plain-English explanations of every metric, a colour-coded range indicator, cross-metric insights, and a personalised tonight action plan.
Enter your origin, destination, and flight details. Get a personalised day-by-day protocol covering light exposure windows, meal timing, sleep schedule, and melatonin use to reset your circadian rhythm in the shortest time possible.
Enter your Oura Readiness, Whoop Recovery %, or Garmin Body Battery score. Get a plain-English breakdown of what drove your score up or down, what the algorithm is actually measuring, and the one action that would move it most tonight.
Enter your wake time, current time, and energy level. Get your scientifically optimal nap window, the right duration for your goal (10 / 20 / 90 min), and the exact cut-off time that won't disrupt your night sleep or cause sleep inertia.
The Deep Sleep Protocol PDF covers everything the tools point to — sleep architecture, environment, timing, and supplementation — in one complete 66-page guide.