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Sleep Schedule & Wind-Down Planner

Start with your wake time. See when to wind down, get into bed and target sleep, with every step of the calculation explained.

Build your schedule

The 8-hour sleep target, 20-minute settling allowance and 45-minute wind-down are editable planning defaults, not universal medical prescriptions. Input limits are tool guardrails, not healthy or recommended ranges.

Choose the time you want to wake.

Editable planning target; default 480 minutes (8 hours).

Time you choose to allow in bed before target sleep, not a prediction.

Time you choose for your wind-down routine.

Optional date

Leave blank for a recurring clock schedule. Enter YYYY-MM-DD for a specific local wake date; daylight-saving changes then use elapsed time.

Planning assumptions, not a sleep prediction

Sleep duration is your chosen planning target. Settling allowance is not a prediction of actual sleep-onset latency, and wind-down duration is yours to select. This planner does not measure circadian phase or sleep stages, diagnose insomnia or another sleep disorder, or guarantee sleep duration or quality.

Shift work and unusual schedules can involve circadian factors beyond simple clock arithmetic. For context, read Sleep by Age, evening light and screens, morning light, shift-work sleep and jet lag.

For cycle-based estimates, use the existing sleep calculator.