Sleep Cycle Disruption Calculator
Sleep Cycle Disruption Calculator assesses potential disruption to your sleep cycle, which can impact health and energy. Enter bedtime variability, screen time before bed, caffeine intake after 2 PM, and nap duration for a disruption level and recommendations.
Enter sleep-related details:
Methodology Used in Sleep Cycle Disruption Calculator
The calculator estimates disruption using:
1. Disruption Score: \\( S = W_b \cdot S_b + W_s \cdot S_s + W_c \cdot S_c + W_n \cdot S_n \\)
2. Level: Low (\\( S \leq 4 \\)), Moderate (4 < \\( S \leq 8 \\)), High (\\( S > 8 \\))
Where:
- \\( S_b \\): Bedtime variability score (<1h: 0, 1–3h: 2, >3h: 4)
- \\( S_s \\): Screen time score (<0.5h: 0, 0.5–2h: 1, >2h: 2)
- \\( S_c \\): Caffeine score (0: 0, 1–100: 1, >100: 2)
- \\( S_n \\): Nap score (0–20min: 0, 21–60min: 1, >60min: 2)
- \\( W \\): Weights (1–2, varies by factor)
Reflects impact on circadian rhythm stability.
Example Calculation
Sample Input
Bedtime Variability = 2 hours, Screen Time = 1 hour, Caffeine = 150 mg, Nap Duration = 45 minutes
Step 1: Scores: \\( S_b = 2 \\), \\( S_s = 1 \\), \\( S_c = 2 \\), \\( S_n = 1 \\)
Step 2: Total: \\( S = 2 \cdot 2 + 1 \cdot 1 + 1 \cdot 2 + 1 \cdot 1 = 8 \\)
Result: Disruption Level = Moderate.