Free tools
Free tools for understanding your sleep
These tools are free and need no sign-up. They help you keep a record of your nights and understand the numbers the method uses. They are for learning, and they do not assess your sleep.
Pick a tool
Sleep efficiency calculator
Enter one night, or up to seven. See how much of your time in bed you spent asleep.
Sleep window: a worked example
Follow a made-up person through a week-by-week example of how a sleep window is set and adjusted.
Printable sleep diary
A blank 7-night diary with the same boxes the course uses. Print it or save it as a PDF.
Free self-check
A few questions that flag when it is worth speaking to a clinician before you start, for example about snoring or restless legs.