Sleep Compression Tracker

Consolidate. Expand. Rest.
baselinephase
0nights logged
—avg TST (min)
—avg SE% (last 7)
0 / 5days ≥85% in a row

Log a night

TIB, TST and SE% appear here as you type.

Set your window

TIB = average TST + 30 min, never below 330 min (5.5 h). Count back from your wake time to get tonight's bedtime.

Expand by 15 min only after 5 straight nights at SE% ≥ 85%. If a full week sits below 80%, pull the window back 15 min.

Log

DateBedRiseTIBTSTSE%Feel

Stored only in this browser (localStorage). Nothing is sent anywhere.

Phase guide

Phase
What you're doing
When to move on
Baseline
Track sleep as-is for 7–14 days
Once you have an average TST
Compression
TIB = avg TST + 30 min, fixed wake time
SE% ≥ 85% for 5 consecutive days
Expansion
Add 15 min TIB at a time
SE% stays ≥ 85% after each step
Stable
You've found your natural sleep need
Maintain — let bedtime flex ~30 min

Quick rules

  • Never go below 5.5 hours in bed.
  • Wake time is fixed — no sleeping in.
  • Only get into bed when sleepy, not just when it's "time".
  • No naps during compression.
  • Bed is for sleep only.

Red flags

  • Can't fall asleep at the new bedtime — wait until sleepy, still rise on time.
  • Waking very early — usually temporary; it improves.
  • Severe daytime impairment — TIB is too low; don't go below 5.5 h.
  • SE% stuck below 85% for weeks — something else may be going on (anxiety, sleep apnea). Get a professional evaluation.

SE% = TST ÷ TIB × 100 · TST = TIB − onset − time awake · Not medical advice.
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