Log a sleep session
Add your main night's sleep or a daytime nap. If you log more than one session for the same day, SleepRook adds them together into that day's total.
How today stacks up
Today's nap recommendation
Log today's sleep to get a recommendation.
Your sleep trajectory
Each bar is colored on a scale from very good (blue) to very bad (red), so the pattern jumps out before you read a single number.
Sleep history
Every session you've recorded, most recent first. Remove anything you logged by mistake.
| Date | Session | Bedtime | Wake time | Hours | Day total |
|---|
Back up or restore your log
SleepRook stores everything locally in this browser only. Export a backup file periodically, or before switching browsers or devices, and import it to restore.
SleepRook has no server and no account. Your entries live in this browser's local storage only — nothing is uploaded, tracked or shared. Clearing your browser data or switching devices will erase your log unless you've exported a backup.
Strategies, matched to your range
What helps depends on where you're starting from. These are grounded in guidance from the CDC, the Sleep Foundation and the National Institute on Aging — see sources below.
Protect what's working
- Keep the same wake-up time every day, including weekends — consistency matters more than any single night's total.
- Get outdoor light within an hour of waking to keep your circadian clock anchored.
- Watch for grogginess despite long sleep — it can signal fragmented sleep rather than too much of it, worth mentioning to a doctor if it persists.
- Keep exercising regularly, but finish vigorous workouts a few hours before bed.
- Don't let "good sleeper" status excuse late, heavy meals or a hot, bright bedroom — the habits that protect good sleep now matter more with each decade.
Close the gap deliberately
- Set a consistent bedtime that gives you a genuine window for 7+ hours, and build a 30-minute wind-down before it.
- Cut caffeine 6–8 hours before bed and dial back alcohol — both fragment sleep even when they don't stop you falling asleep.
- Dim lights and put screens away 30–60 minutes before bed to let melatonin rise on schedule.
- Keep the bedroom around 65°F (18°C), dark and quiet — small environmental fixes often close a 1–2 hour gap on their own.
- If you can't fall asleep within ~20 minutes, get up and do something calm rather than lying there frustrated.
Treat this as a health priority
- Chronic short sleep is linked to higher risk of type 2 diabetes, high blood pressure, heart disease and stroke — risks that rise with age, so this range is worth acting on, not pushing through.
- Rebuild with the basics first: fixed wake time, dark cool room, no caffeine after midday, no alcohol as a sleep aid.
- Use short naps (below) to blunt daytime impairment, but don't let a late or long nap eat further into tonight's sleep window.
- If short sleep persists for weeks despite good habits, or you snore heavily, gasp at night, or feel exhausted regardless of time in bed, talk to a clinician — an underlying sleep disorder becomes more common with age and is treatable.
Eating for sleep: breakfast to dinner
Diet won't fix a chaotic schedule, but the right foods at the right time of day give your body the raw material — tryptophan, melatonin, magnesium — it uses to wind down on cue.
Anchor your circadian rhythm
A protein-forward breakfast eaten at a consistent time helps entrain your circadian clock, the same system that governs when melatonin rises at night. Oats also supply magnesium, which helps regulate the melatonin pathway.
Not a food, but pairs with breakfast naturally: 10–20 minutes of outdoor light shortly after waking reinforces the wake side of your circadian rhythm, which makes the sleep side easier to hit that night.
Caffeine's half-life is roughly 5–6 hours, so even a normal morning coffee has mostly cleared by evening for most people — the problems start with afternoon and evening cups (see Lunch).
Keep the afternoon from working against you
Very large or very fatty lunches are linked to a post-meal energy crash and, later, to less restorative sleep that night. Aim for protein plus vegetables plus a modest portion of whole grains.
Spinach, pumpkin seeds and beans at lunch contribute magnesium, which acts as a natural muscle relaxant and supports the melatonin pathway later in the day.
If bedtime is around 10–11pm, treat early-to-mid afternoon as your last reasonable window for caffeine — sleep clinicians generally advise stopping 6–8 hours before bed.
Feed the tryptophan-to-melatonin pathway
Turkey, chicken, salmon, tofu or cottage cheese all supply tryptophan, an amino acid the body converts into serotonin and then melatonin. Eating it alongside a source of carbohydrate (rice, oats, whole-grain bread) helps tryptophan cross into the brain more effectively.
Tart cherry juice is one of few natural food sources of melatonin itself, and kiwifruit has been studied specifically for improving sleep onset and duration when eaten in the hour before bed.
Milk contains tryptophan and calcium, which helps the brain use it; chamomile is commonly used as a mild, non-habit-forming wind-down ritual.
Spicy, high-fat, high-sugar or acidic foods close to bedtime raise the odds of reflux and lighter sleep, and alcohol — even though it can make you drowsy — fragments sleep later in the night. Aim to finish eating 2–3 hours before bed.
- Sleep Foundation — Foods That Help You Sleep
- Northwestern Medicine — Eats to Help You Sleep
- Henry Ford Health — The Best (and Worst) Foods for a Good Night's Rest
- PMC — Nutritional Interventions for Enhancing Sleep Quality (peer-reviewed review)
- Sleep Foundation — Sleep Hygiene
- Sleep Foundation — Do Power Naps Work?
- Sleep Foundation — The NASA Nap
- CDC — About Sleep
- National Institute on Aging — Healthy Sleep Habits for Older Adults
Sleep tracking for the age when sleep gets complicated
Sleep architecture starts shifting in your 30s and 40s: deep sleep declines, nights become more fragmented, and the CDC still recommends 7 or more hours per night for adults 18–60, easing slightly to 7–9 hours from 61–64 and 7–8 hours at 65 and older. At the same time, work, caregiving and health changes tend to crowd sleep out. SleepRook exists to make the pattern visible — a single rough night is normal, but a downward trajectory across weeks is the thing worth catching early, since chronic short sleep is associated with higher long-term risk of type 2 diabetes, high blood pressure, heart disease and stroke.
Who SleepRook is for
Adults over 30 who want a private, no-account way to log sleep, notice trends before they become chronic, and get a nap plan for the nights that fall short — without handing sleep data to a wearable's cloud service.
- How many hours of sleep do adults over 30 need?
- The CDC and the American Academy of Sleep Medicine recommend at least 7 hours per night for adults through age 60, with a slightly relaxed range in later decades. SleepRook uses 8 hours as its "very good" marker and 6 hours as the "poor" threshold to keep the categories simple, while the CDC's 7-hour floor is the health-relevant number to track against.
- Is my sleep data private?
- Yes. SleepRook has no backend — every entry is stored in this browser's local storage. Nothing is transmitted anywhere. Use the export feature to keep your own backup file.
- How does the nap recommendation work?
- It compares today's logged total against an 8-hour target and suggests a nap length based on sleep research: short naps (around 20 minutes) avoid grogginess for small shortfalls, a ~26-minute "NASA nap" suits a moderate deficit, and a full 90-minute cycle is suggested only for a large deficit — always timed for early-to-mid afternoon so it doesn't delay that night's bedtime.
- Can I use this on my phone?
- Yes — SleepRook is a single web page that works in any modern mobile or desktop browser, with no install required.
Medical disclaimer
SleepRook is an educational self-tracking tool, not a medical device, and it does not diagnose, treat, or provide personalized medical advice. The sleep-hour thresholds, nap-length calculations, and food and lifestyle suggestions on this page are general guidance drawn from public sources such as the CDC, the Sleep Foundation, and the National Institute on Aging (see the source lists above) — they are not tailored to your individual health history and are not a substitute for care from a physician or licensed sleep specialist.
If you experience persistent short sleep, loud snoring, gasping or pauses in breathing during sleep, excessive daytime sleepiness, or any other concerning symptom, please talk to a healthcare provider rather than relying on this app. Never disregard professional medical advice, or delay seeking it, because of something you read here.