A rough duration estimate used to add context to the current day.
Private pre-bed check-in
Sleep readiness check-in
Combine recent sleep, caffeine timing, and perceived stress into a simple planning prompt without a wearable or overnight recording.
No accountNo wearable or camera
Question 1 of 3
Your resultThree calm questions.
Your inputs stay in this browser tab. Complete the short flow to see a personalized starting point.
Direct answer
What this tool calculates—and what it does not.
The check-in combines last night’s sleep duration, time since caffeine, and current perceived stress into a transparent planning score. It helps choose one action for tonight without claiming to measure sleep stages, diagnose a condition, or predict performance.
Transparent methodology
How the calculation works
Sleep duration contributes up to half of the score, caffeine timing up to one quarter, and lower perceived stress up to one quarter. The weighting is an editorial planning model rather than a validated clinical scale.
Formula or decision rulePlanning score = sleep-duration points + caffeine-timing points + perceived-stress points.
Inputs explained
A simple timing prompt; caffeine dose and individual sensitivity are not measured.
A personal 1–5 check-in, not a clinical mental-health assessment.
Practical use
When this tool is useful
- Choosing a low-friction pre-bed action.
- Reflecting without a smartwatch, ring, camera, or overnight recording.
- Spotting repeated patterns across several days.
A reliable way to use it
- 01Answer from the current day
Use a quick estimate instead of trying to make the score look better.
- 02Choose one controllable action
Examples include protecting bedtime, stopping work, reducing late stimulation, or preparing the room.
- 03Review a week, not one night
Look for repeated relationships between schedule, caffeine, stress, and morning experience.
- 04Use safety judgment separately
Do not use a score to justify driving or safety-critical work when sleepy.
Interpretation
How to read the result
- Use the score to ask what is changeable tonight, not to judge the day.
- Repeated inputs and context are more useful than one isolated score.
- Protect adequate sleep opportunity before optimizing small details.
Boundaries
What the result cannot tell you
- The score is not clinically validated and should not be compared with medical tests.
- It omits illness, medication, alcohol, light, noise, schedule, and many other factors.
- It cannot predict sleep onset, sleep stages, or next-day safety.
Common questions
Common questions about Sleep readiness check-in
Is a sleep readiness score a medical measurement?
No. This score is a transparent planning prompt based on three self-reported inputs. It does not measure physiology or diagnose a sleep condition.
Why does caffeine timing matter?
Caffeine can remain active for hours, but dose, timing, tolerance, medication, and individual metabolism vary. The tool uses time only as a reminder.
Can I track sleep readiness without a wearable?
Yes. A consistent log of sleep timing, awakenings, morning experience, caffeine, naps, and daytime function can reveal useful patterns without measuring sleep stages.
What should I do with a low score?
Protect enough time for sleep and choose one practical downshift. Do not use the score as a diagnosis or try to compensate with unsafe amounts of caffeine.
Why might the score disagree with how I feel?
Many relevant factors are not included, and self-reported inputs are approximate. Your experience and safety matter more than the numeric result.
Optional next step
Follow app updates When a morning check-in fits better than a wearable
SnapSleep is the optional iOS companion for capturing a low-friction readiness check and noticing patterns over time.