Enter your typical night routine. Use your best estimate from the last 7 days.
A simple 7-day log can reveal patterns. Use it as a starting point.
| Day | Pre-sleep (min) | After lights-out (min) | Awakenings | Risk score | Note |
|---|---|---|---|---|---|
| Mon | 50 | 20 | 1 | 56 | News scrolling late |
| Tue | 35 | 10 | 0 | 38 | Night mode on |
| Wed | 70 | 25 | 2 | 74 | Work messages |
| Thu | 30 | 0 | 0 | 24 | Phone left outside bedroom |
| Fri | 60 | 15 | 1 | 61 | Gaming session |
| Sat | 40 | 5 | 0 | 33 | Calm reading |
| Sun | 55 | 10 | 1 | 52 | Notifications on |
The calculator creates a Night Phone Risk Score on a 0–100 scale:
- PreSleepPoints = min(25, (PreSleepMin / 180) × 25)
- AfterLightsPoints = min(25, (AfterLightsMin / 120) × 25)
- AwakePoints = min(20, (Awakenings / 5) × 20)
- Behavior add-ons: notifications on (+8), phone in bed (+6), phone alarm (+3).
- Protective settings: Do Not Disturb (−4), night mode (−5).
- Context weights: stimulating content (+2 to +7), stress (0–10 points).
- Sleep outcomes: short sleep adds up to 12 points; low quality adds up to 8.
- Sleep latency above 20 minutes adds up to 10 points.
Final score is the sum of all points, clamped between 0 and 100.
- Estimate your last-week averages for night phone minutes and awakenings.
- Select whether notifications, Focus mode, and night mode are enabled.
- Enter stress, sleep hours, sleep quality, and time to fall asleep.
- Click Calculate to see your risk score above the form.
- Use Download CSV or Download PDF to save results.
- Repeat weekly and aim for a steady score decrease over time.
Sleep pressure and timing windows
Night phone use competes with the brain’s natural sleep pressure. The calculator separates the last two hours before sleep from minutes after lights-out because each window affects arousal differently. Up to 180 pre-sleep minutes can contribute 25 points, while 120 minutes after lights-out can also contribute 25 points. If you shift 30 minutes from lights-out back into an earlier routine, you often reduce both stimulation and sleep fragmentation.
Alerts, awakenings, and micro‑arousals
Phone checks during the night are treated as a high-impact behavior. Each awakening increases the risk component, capped at 20 points around five checks. Even when you return to bed quickly, the brain can re-enter lighter stages of sleep, making the next hour feel less restorative. Disruption minutes estimate this effect using after-lights use, five minutes per check, and latency above 20 minutes.
Content intensity and mood load
Not all screen time is equal. The model assigns higher points to fast‑paced feeds, news, and competitive gaming, reflecting higher cognitive and emotional load. Calmer activities such as reading or low-stimulation audio receive fewer points. This section pairs with the bedtime stress rating, which can add up to 10 points. Together, content and stress help explain why two people with similar minutes can have different scores.
Protective settings that lower the score
Two practical settings reduce the score without relying on willpower. A Focus or Do Not Disturb window subtracts 4 points, and a warm display filter subtracts 5 points. These are not “free passes”; they mainly reduce cue‑driven checking and visual glare. If your alarm is on the phone, the model adds 3 points because proximity increases automatic reach behavior. Moving the alarm off‑phone is a small but measurable lever.
Using the score for weekly improvement
Treat the result as a trend metric. Scores under 30 suggest a stable routine; 30–59 indicates moderate risk; 60–79 high risk; 80+ very high risk. For a practical goal, target a 10–15 point drop over two to four weeks by combining fewer lights‑out minutes, fewer checks, and a consistent wind‑down ritual. Track your inputs for seven nights, then recalibrate the plan based on which components dominate your breakdown.
No. It is a behavior-based estimate of sleep disruption risk. Use it to guide habit changes and to track trends, not to diagnose insomnia, anxiety, or any mental health condition.
Many users feel best below 30. If you begin higher, aim to reduce 10–15 points over two to four weeks by cutting lights-out minutes, limiting checks, and enabling Focus mode.
Alerts can trigger quick checks that restart arousal and delay returning to deeper sleep. Silencing non-urgent apps and scheduling Focus reduces awakenings and helps your sleep window stay protected.
It can reduce glare and visual stimulation, but content and habit cues still matter. Combine a warm filter with fewer bedtime minutes, fewer checks, and a consistent wind-down routine.
Move the phone out of reach after lights-out and set Do Not Disturb. This removes cues, reduces impulsive checking, and makes your bedtime routine easier to repeat.
If sleep loss or distress persists for weeks, or you notice panic, low mood, or safety concerns, seek support from a licensed professional. If you feel in immediate danger, contact local emergency services.