Sleep Quality Calculator & Recovery Engine

A neuro-recovery calculator for developers. Quantify your “Sleep Debt,” analyze risk factors like screen exposure, and optimize your Glymphatic System for cognitive repair.

🧠 Why “Sleep” = “Debug Mode” for Your Brain

For software engineers, sleep is not passive rest—it is an active maintenance window. During deep sleep, the Glymphatic System flushes out neurotoxins (like beta-amyloid) that accumulate during intense cognitive tasks.

This calculator adjusts your “Sleep Quality Score” based on technical lifestyle factors:

Blue Light Penalty LED exposure after 9 PM suppresses melatonin by up to 50%, delaying the onset of REM cycles needed for logic processing.

Caffeine Half-Life Caffeine has a 5-6 hour half-life. A double-shot at 4 PM means 50% of the stimulant is still active in your system at 10 PM.

Thermoregulation Deep sleep requires your core body temperature to drop by ~2°F. A room >20°C (68°F) can fragment recovery cycles.

🛡️ The “10-3-2-1” Shutdown Protocol

To maximize your Neuro-Recovery Score, industry experts recommend this reverse countdown before bed:

10 Hours Before: No more caffeine. (Allows liver to clear adenosine receptors).
3 Hours Before: No heavy meals. (Digestion competes with cellular repair).
2 Hours Before: No work. Close the laptop. (Cortisol reduction).
1 Hour Before: No screens. (Melatonin production phase).

❓ Common Recovery Questions

Is 6 hours enough if I feel fine?
Likely not. “Subjective sleepiness” is a poor indicator of cognitive decline. Studies show that after ten days of 6-hour sleep, cognitive performance equals that of someone awake for 24 hours straight.

Does “Sleep Debt” really exist?
Yes, but you cannot pay it back in one lump sum (i.e., sleeping 12 hours on Saturday). Consistent “Micro-Payments” (adding 30 mins per night) is the only efficient way to clear the deficit.

Medical Disclaimer: This tool calculates a theoretical “Recovery Score” based on general health data. It is for educational utility only and does not diagnose sleep disorders like Apnea or Insomnia. Consult a sleep specialist for clinical concerns.