Sleep Hygiene

Track CBT-I sleep diary entries online, measure sleep efficiency and wake drift trends, and export structured summaries for insomnia follow-up.

Calculate online CBT-I sleep windows from baseline sleep time and a fixed wake target, then compare projected efficiency, bedtime shifts, and weekly review steps.

Calculate online caffeine cut-off times from dose, bedtime, half-life, and threshold settings so you can plan late-day intake with less sleep risk.

Assess sleep beliefs online with a DBAS-16-style mean score, lens review map, and ranked item queue so CBT-I follow-up starts with the strongest beliefs.

Assess daytime sleepiness online with an ESS score, review normal and excessive bands, flag higher-risk situations, and export follow-up records.

Assess insomnia online with the 7-item ISI, review score bands and top symptom drivers, compare a prior total, and export a clear follow-up record.

Assess sleep quality online with the Pittsburgh Sleep Quality Index, review seven component scores and threshold cues, and organize sleep follow-up notes.

Time progressive muscle relaxation online with preset routines, split-side pacing, optional cues, charts, audits, and exports for repeatable calm practice.

Calculate sleep debt online from recent nightly sleep logs, deficit caps, oversleep credit, and recovery lanes to plan catch-up sleep with clearer assumptions.

Check sleep hygiene gaps online across caffeine, light, schedule, screens, and bedroom habits, then rank the next routine changes for steadier sleep.

Generate sleep sound online with noise-color recipes, filter controls, timers, fades, safe-volume caps, and charts for gentler bedtime masking plans.

Plan sleep window changes online from weekly sleep efficiency, a fixed wake time, and threshold rules to compare bedtimes and follow-up decisions.

Plan insomnia stimulus-control steps online with a fixed wake anchor, awake-time reset rules, and adherence guidance for steadier sleep routines.