Wake between cycles, not mid-dream — bedtime math, nap science and the caffeine cut-off, calculated free.
Bedtimes that complete whole 90-minute cycles before your alarm — wake between cycles, not mid-dream.
Going to bed now? The alarm times that land between cycles instead of inside one.
The three evidence-backed nap lengths — 20, 90, and the caffeine-nap trick — timed to your clock.
Your week's accumulated shortfall against personal need — and the honest science of repaying it.
Your personal last-coffee time from bedtime and metabolism speed — half-life math applied to sleep.
Recovery days and a light-exposure plan from time zones crossed and direction — circadian science, packaged.
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