Moore Movement | Sleep & Recovery Toolkit
Daily Check-In

Recovery Streak

You don't get stronger during a workout, you get weaker. The gains happen afterward, when sleep repays that debt and banks a little extra on top. Two taps a day tracks whether your sleep is keeping up with your training, and builds a streak worth protecting.

Recovery Balance
0
Check in below to get started
Current Streak
0
nights repaid in a row
Best Streak
0
your record so far
Today's Result
-
Log your first check-in to see how it works. A hard training day creates a debt. Good sleep that night repays it, and great sleep after a hard day earns a bonus on top.
Badges Earned
No badges yet. Your first "Banked Night" is one good sleep away.
How scoring works: training creates a temporary recovery debt (rest = 0, easy = −2, moderate = −5, hard = −10), reflecting the real dip in capacity after a hard session. Sleep that night repays the debt (poor = +0, okay = +4, good = +8, great = +14). If sleep more than covers the debt, the extra is worth 1.5×, the bigger the day, the bigger the potential bounce-back. Your balance carries forward, and badges mark patterns worth noticing. This is a simplified model for awareness, not a clinical measurement.
A note on bad nights: a poor night doesn't erase your progress, it just means tonight's check-in is your chance to repay it. Streaks reset gently, not punitively. The number is meant to make recovery visible, not to be one more thing to feel bad about.
Timing & Cycles

Bedtime & Wake Cycle Calculator

Sleep happens in roughly 90-minute cycles of light, deep, and REM sleep. Waking up mid-cycle (mid deep-sleep especially) is what causes that groggy, hit-by-a-truck feeling. This tool works backward from your wake time to find bedtimes that land you at the end of a full cycle.

Most people take 10–20 minutes. If you're regularly over 30, that's worth addressing on its own. See the wind-down habits in our 7-Day Sleep Reset.
Recommended bedtimes
Each option is a whole number of 90-minute cycles before your wake time, plus time to fall asleep.
Based on 90-minute average sleep cycle length, the standard figure used across sleep research and clinical sleep medicine. Individual cycle length varies (roughly 70–120 minutes), so treat these as a starting point, not a rule. 5 full cycles ≈ 7.5 hours, 6 full cycles ≈ 9 hours.
Timing & Cycles

Caffeine Cutoff Calculator

Caffeine has a 5–6 hour half-life. That means roughly half of what you drink is still active in your system 5–6 hours later. This tool shows your personal cutoff time and how much caffeine would still be on board at bedtime if you ignore it.

Drip coffee ≈ 95mg per 8oz, espresso ≈ 64mg per shot, black tea ≈ 47mg per 8oz, most energy drinks ≈ 80mg per can.
Your caffeine cutoff
-
8–10 hours before bed, the window most research uses to protect sleep onset and quality.
Based on caffeine's average 5–6 hour half-life in healthy adults. Individual metabolism varies (genetics, age, liver function, pregnancy, and some medications all shift this), so use this as a planning tool, not a precise measurement. Caffeine taken even earlier in the day can still measurably reduce total sleep time and deep sleep in some people.
Timing & Cycles

Coffee Nap Timer

A "coffee nap" works because caffeine takes about 20 minutes to kick in, which happens to be the ideal length for a short alertness nap. Drink the coffee, nap immediately, and wake up as the caffeine is hitting and the nap has cleared some sleep pressure. This tool builds the timing around when you need to be sharp.

Pre-workout, a meeting, an afternoon drive, whatever you're prepping for.
Your coffee nap plan
Based on caffeine's roughly 20-minute onset time and the alertness benefits of naps under 20–30 minutes, which are short enough to avoid sleep inertia (the grogginess from waking mid deep-sleep). This is a short-term alertness tool, not a substitute for consistent sleep.
Timing & Cycles

Nap Length Calculator

Not all naps do the same job. Short naps boost alertness without grogginess. Long naps (a full 90-minute cycle) support physical recovery but take a bigger time commitment. The naps in between, 30–60 minutes, are the ones most likely to leave you groggy. Tell us your goal and your time budget.

Recommended nap length
-
Based on sleep-stage research: 20-minute naps stay in light sleep and support alertness with minimal grogginess. 90-minute naps complete a full sleep cycle and support physical recovery. Naps between 30–60 minutes often end mid-way through deep sleep, which is the most common cause of nap grogginess (sleep inertia).
Debt & Recovery

Sleep Debt Calculator

Sleep debt is the gap between the sleep you need and the sleep you actually got, added up over several days. It doesn't get paid back with one long weekend sleep-in. This tool shows your current debt and a realistic way to chip away at it.

MonTueWedThuFriSatSun
This week's sleep debt
-
Total hours short of your target across the week
Sleep debt accumulates from the gap between needed and actual sleep. Research on recovery sleep shows that gradually adding sleep over several nights restores function more reliably than a single long catch-up night, which can also shift your body clock and make the next week harder.
Travel & Impact

Jet Lag Light Shift Calculator

Your body clock shifts by roughly 1 hour per day with the right light exposure. Traveling across time zones means giving your body a plan, not just hoping it figures things out. This tool gives you a simple day-by-day shift schedule based on how many time zones you're crossing and which direction.

Eastward travel (e.g. Oregon to New York to Europe) is generally harder to adjust to than westward travel.
Adjustment plan
-
Based on the general principle that the body clock adjusts at roughly 60–90 minutes per day with consistent light exposure and sleep timing, with eastward travel typically requiring more days than westward travel of the same distance. Morning light exposure helps shift your clock earlier (useful for eastward travel); evening light helps shift it later (useful for westward travel).
Travel & Impact

Sleep ROI Calculator

Small sleep changes get dismissed because 20–30 extra minutes doesn't feel like much. But that small change adds up over a training block. This tool reframes a daily habit change as a weekly and monthly total, so you can see what you're actually investing.

For example: moving your caffeine cutoff earlier, or starting your wind-down 20 minutes sooner.
Your sleep investment
This is a simple reframe of cumulative time, not a performance prediction. That said, research consistently links even modest, consistent increases in sleep duration to improvements in reaction time, mood, and perceived recovery. Those are the kind of small edges that compound over a training block the same way the minutes do.
Want help applying this to your own training?
The Art of an Active Lifestyle starts with a plan built around you. Strength and performance coaching for runners, lifters, mountain athletes, and active adults in Central Oregon.
Website Newsletter Instagram