Sleep Hygiene

Track CBT-I sleep diary nights, calculate sleep efficiency and wake drift, review trends, and keep saved rows in the current browser.

Plan a CBT-I sleep window from diary sleep and a fixed wake time, with projected efficiency, safety-floor checks, and weekly adjustment cues.

Calculate the latest caffeine cut-off before bed from dose, half-life, absorption, and residual targets, with candidate-time and daily-limit checks.

Assess DBAS-16 sleep beliefs on a 0 to 10 scale, compare the mean with the 3.8 reference, and prioritize beliefs to review next.

Assess usual daytime sleepiness with eight EPW-style dozing ratings, then review the 0-24 total, reference zone, safety cue, and context pattern.

Score usual daytime dozing with the ESS, review the 0 to 24 sleepiness band and driving cue, and export charts or answer rows when needed.

Score recent insomnia burden with the seven-item ISI, compare published severity bands, and review night, day, and distress drivers.

Assess past-month sleep quality with PSQI scoring, seven component drivers, the >5 review cue, sleep-efficiency math, and observer notes.

Build a progressive muscle relaxation routine with tense-relax pacing, body-map steps, live phase cues, comfort checks, and exports.

Calculate sleep debt from a 7- or 14-night log, with gross deficit, oversleep credit, recovery-day estimates, and bedtime targets.

Find sleep-hygiene gaps across caffeine, screens, schedule, naps, room, and light, then rank a focused reset queue for retesting.

Turn sleep scores and diary estimates into a ranked hygiene path with safety cautions, sleep-debt checks, and CBT-I window guidance.

Build a sleep sound mix with colored-noise recipes, safe-volume capping, timers, fade shaping, coach notes, and masking charts.

Plan weekly sleep-window changes from sleep-efficiency percentages, fixed wake time, confirmation rules, and safety checks before changing bedtime.

Build a stimulus-control plan for insomnia with leave-bed cues, fixed wake timing, fallback activities, adherence priorities, and a response path chart.