CBT-I Sleep Prescription Calculator

Optional: Daily Data Helper

If you have raw daily data from a smart watch or sleep log, enter it below. Click "Calculate Averages" and it will automatically fill the main form for you. (You can skip this if you already know your 7-day averages).

Day
Sleep (Hours)
Add all sleep in a 24-hour period including naps for that day
Time in Bed (Hours)
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Sleep Log Data (Past 7 Days)
Definition: Calculate this using your best memory, a daily sleep log, or smart wearable tools (like an Apple Watch, Garmin, or Oura ring). Add up only the hours you were actually asleep (including daytime naps) each day, and average it out over the past 7 days.
Definition: The total amount of hours you spent physically in bed per night, averaged over the past 7 days. This includes time spent sleeping, but also time spent awake, reading, watching TV, or trying to fall asleep.
Definition: The time you typically set your alarm and get out of bed to start your day.
Definition: The earliest time you currently allow yourself to get into bed at night with the intention of sleeping.

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