Somnus Sleep Debt Simulator

An interactive sleep simulator that shows how daily habits—bedtime consistency, screen time, caffeine, alcohol, stress—affect sleep quality over time, and how sleep debt accumulates and compounds. Users can see the long-term consequences of their nightly choices and understand why recovery takes days, not hours.

Key Features

• Adjustable bedtime consistency, caffeine cutoff, alcohol drinks, room temperature, light pollution, noise, stress level, and evening physical exercise.
• Real-time sleep score tracking from 0 to 100, showing deep sleep percentage, REM sleep percentage, sleep latency, and night awakenings.
• Visualizations including a 7-day sleep architecture timeline, a cumulative sleep debt trend graph with future 7-day projections, a Garmin-inspired body battery, and a 24-hour circular circadian rhythm/melatonin dial.
• Simulation controls like play, pause, jump, step, batch scenario runners (30, 90, 365 days), and biological challenges like auto-optimization and the sleep debt repayment challenge.

Based on clinical neuroscience and chronobiology formulas mapping melatonin delay from blue light exposure, caffeine half-life clearance, and alcohol-induced sleep fragmentation.