TOOLS
Snerva tools
Interactive tools that run the protocols Snerva endorses on your data. Free, evidence-based, mobile-first. More tools ship through Phase 2.
PHASE 2 · NEW
Daily sleep log
Two minutes each morning. Records your night and computes time in bed, total sleep, and sleep efficiency — the data every CBT-I protocol runs on. Private to your browser.
Open the tool →PHASE 2 · NEW
Sleep restriction calculator
Runs the Spielman 1987 protocol on your baseline sleep data. Outputs your initial restricted window with the safety floor applied, and saves your progress so you can return.
Open the tool →PHASE 2 · NEW
Alertness curve
Plot your predicted 24-hour alertness from a bedtime and wake time. Two-Process Model (Borbély 1982).
Open the tool →PHASE 2 · NEW
Sleep debt calculator
Compute cumulative sleep deficit from the last 7 to 14 nights, and project how many recovery nights it takes to clear. Based on Van Dongen 2003 and Banks 2010.
Open the tool →PHASE 2 · NEW
Caffeine cutoff
Find the latest you can have caffeine without it reaching bedtime. Half-life model from your bedtime, dose, and how fast you clear it. Based on Drake 2013.
Open the tool →PHASE 2 · NEW
Light exposure timer
Get your morning bright-light window and evening dim-down window from your sleep schedule. Circadian light scheduling, Czeisler 1989 and Burgess & Eastman 2005.
Open the tool →PHASE 2 · NEW
Stimulus control timer
A silent 20-minute timer for the CBT-I rule: if you are still awake, get up and return when sleepy. Bootzin 1972 protocol.
Open the tool →PHASE 2 · NEW
Chronotype quiz
Find whether you are a morning, intermediate, or evening type with the validated 5-item rMEQ (Adan & Almirall 1991), then get circadian-aligned scheduling advice.
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