{{ summaryTitle }}
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Nights{{ resultsReady ? computation.values.night_count : '—' }} Avg TST{{ resultsReady ? formatHours(computation.values.average_tst_minutes) : '—' }} Wake drift{{ resultsReady ? formatMinutes(computation.values.average_absolute_wake_drift_minutes) : '—' }} Data{{ usingSample ? 'Sample' : 'Saved locally' }}
One row is kept per date; saving the same date replaces that row.
Start of time in bed.
End of time in bed.
Used only for signed wake drift and regularity context.
0–300 minutes.
min
0–360 minutes.
min
Whole count from 0 to 20.
A subjective 1–5 rating.
Use 60–100%; 85% is a common review reference, not an individual prescription.
%

{{ saveStatus }}

The neutral default is 0 minutes; naps remain a separate diary column.
min
Recent pattern
{{ row.label }}{{ row.display }}
Review cues
  • {{ cue }}

The chart renderer is unavailable. The same values remain available in the night ledger.

DateBedRiseTIBTSTSOLWASOSEWake driftQualityNapCopy
{{ row.date }}{{ row.bed_time }}{{ row.rise_time }}{{ formatHours(row.time_in_bed_minutes) }}{{ formatHours(row.total_sleep_time_minutes) }}{{ formatMinutes(row.sleep_onset_minutes) }}{{ formatMinutes(row.wake_after_onset_minutes) }}{{ formatPercent(row.sleep_efficiency_percent) }}{{ formatSignedMinutes(row.wake_drift_minutes) }}{{ qualityLabel(row.sleep_quality) }}{{ formatMinutes(row.nap_minutes) }}
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CBT-I Sleep Window Calculator Plan a diary-based CBT-I sleep window around a fixed wake time, then review efficiency bands, safety floors and weekly adjustment cues.

Time in bed and time asleep are not the same quantity. A person may spend eight hours in bed yet sleep for much less because falling asleep took a long time or wakefulness returned during the night. A sleep diary separates those parts so a week can be reviewed as a pattern rather than judged by its worst night.

Cognitive behavioral therapy for insomnia (CBT-I) often uses a daily diary to follow sleep timing, estimated wakefulness, and perceived quality. The entries are usually estimates made after waking, not measurements from brain waves or a wearable. Consistent estimates are still useful because changes in the same person's routine can become visible across several nights.

Sleep-onset latency (SOL)
Estimated minutes from getting into bed to first falling asleep.
Wake after sleep onset (WASO)
Total estimated minutes awake after first sleep and before the final rise.
Total sleep time (TST)
Time in bed after subtracting SOL and WASO.
Sleep efficiency (SE)
TST as a percentage of time in bed.

A higher efficiency percentage does not automatically mean enough sleep. Four hours asleep within a four-and-a-half-hour window can look efficient while leaving the person sleep deprived. Total sleep time, daytime function, schedule regularity, and safety symptoms must be considered alongside the percentage.

The intended wake time supplies another useful comparison. A steady final rise can support a regular schedule, while repeated drift may explain why an otherwise similar bedtime produces different nights. Naps and a subjective 1 to 5 quality rating add context, but they do not enter the nighttime sleep-efficiency equation.

A diary supports discussion and self-observation; it does not diagnose insomnia, sleep apnea, bipolar disorder, medication effects, or another sleep condition. Do not make restrictive sleep-window changes from a percentage alone. Persistent sleep difficulty, marked daytime sleepiness, unsafe driving risk, or worsening physical or mental health calls for qualified clinical advice.

How to Use This Tool:

Record one sleep period under the date it began, using the same estimation method each morning.

  1. Set Intended wake time and Review target. The target adds a comparison line; 85% is a common CBT-I review reference, not an automatic prescription.
  2. Enter Got into bed, Final out of bed, SOL, WASO, remembered awakenings, and sleep quality. Add nap minutes under Advanced when they help explain the next night.
  3. Select Save night. Saving the same sleep-night date replaces that row, and the tracker keeps at most 90 dates.
  4. Compare Sleep review with the nightly ledger and trend. Correct impossible timing or awake-minute totals before interpreting an average.

Interpreting Results:

Recent sleep efficiency averages the latest seven saved nights, or all nights when fewer than seven exist. Compare it with average TST and time in bed. An efficiency that meets the selected target can still accompany short sleep, poor quality, or daytime impairment.

Wake drift is signed in the nightly ledger: positive means the final rise was later than the intended wake time, and negative means earlier. The summary uses the recent average absolute drift, so early and late departures do not cancel each other.

The trend is a descriptive slope, not evidence that treatment caused the change. Look for repeated movement across multiple nights and review unusual entries, naps, illness, schedule changes, and estimation differences before changing a CBT-I plan.

Technical Details:

Clock times are converted to minutes after midnight. When the final rise is not later on the clock than bedtime, 1,440 minutes are added to represent an overnight interval. Valid time in bed is 60 to 1,080 minutes, and SOL plus WASO must remain strictly less than that interval.

Formula Core

The nightly calculation first establishes the sleep window, then removes estimated wakefulness.

TIB = { r−bif r>b r−b+1440otherwise TST=TIB−SOL−WASO SE=100×TSTTIB D=((r−w+2160)mod1440)−720

b is bedtime, r is final rise time, and w is intended wake time, all in minutes after midnight. Wake drift D lies from −720 inclusive to +720 exclusive. A 23:30 to 07:00 interval gives 450 minutes in bed; subtracting 25 minutes of SOL and 40 minutes of WASO leaves 385 minutes asleep and 85.56% efficiency.

The trend is an ordinary least-squares slope over chronological nights, with x equal to 0, 1, 2, and so on and y equal to each rounded nightly efficiency.

m= N∑xy−(∑x)(∑y) N∑x2−(∑x)2

The slope is reported in percentage points per night and rounded to three decimals. Nightly efficiency is rounded to two decimals before averages and the slope are calculated; summary averages are then rounded to two decimals.

Rule Core

Review cues use only the most recent seven nights and fixed comparison operators.

MeasureConditionCue
Recent SESE < selected targetReports the shortfall in percentage points
Recent SESE ≥ selected targetReports that the target is met
Absolute wake driftaverage > 30 minutesFlags wake-time variation
Awake timeaverage SOL > 30 minutes or average WASO > 45 minutesPrompts contextual review

Limitations and Privacy Notes:

Sleep-diary values are retrospective estimates. They may differ from wearable or laboratory measurements, and the trend does not correct for illness, medication, shift work, travel, or missing contextual notes.

  • Saved diary rows are kept in this browser. A saved date replaces the earlier row for that date.
  • The current draft fields are mirrored into the page address as they change. Avoid entering sensitive notes, and do not share a URL that contains personal sleep values.
  • The 85% comparison and the built-in cues are review aids. Sleep-window changes should follow an individualized CBT-I plan, especially when severe sleepiness or another health condition is present.

References: