BedtimePilotMethodology and sources · Planning principles
Start with a fixed wake-up goal. Subtract the planned sleep duration to get the target time to be asleep, then subtract your settling buffer to find when to get into bed. Subtract wind-down separately. The four times describe a schedule, not measurements of sleep or promises about alertness.
Wake-up goal is the anchor. Planned duration is cycle count multiplied by the adjustable reference, or an explicit duration on duration pages. Settling time and wind-down are separate buffers. Dates and IANA timezones resolve actual elapsed time; ambiguous or nonexistent local times require correction.
Results are planning estimates based on your times and adjustable settings. They do not detect sleep stages and are not medical advice. Do not reduce your sleep opportunity just to match a cycle count. Seek professional care for persistent sleepiness or sleep-health concerns.
Reviewed for calculation logic, source links, and non-medical product claims.
Sleep cycles vary from person to person and across the night. We use 90 minutes as a planning reference, not a measurement of your actual sleep stages.
Use it in context
Wake-up goal is the anchor. Planned duration is cycle count multiplied by the adjustable reference, or an explicit duration on duration pages. Settling time and wind-down are separate buffers. Dates and IANA timezones resolve actual elapsed time; ambiguous or nonexistent local times require correction.
Keep tomorrow's wake-up goal fixed, compare the time available tonight, and allow separate settling and wind-down buffers. A plan remains an estimate even when its clock times are precise.
Questions
No. There are no sleep-stage measurements in this calculator.
Yes. Set the fixed wake-up goal first, then review the planning duration and buffers.
The source links below explain sleep stages and adult duration guidance. They do not prescribe an exact alarm minute.
Use the timing you selected as the start of a reusable BedtimePilot plan.
Continue with this plan