BedtimePilotWake-time planning · Free web tool
For a 7 AM wake-up goal, five 90-minute planning blocks give a 11:30 PM sleep target. With the default 10-minute settling buffer, get into bed at 11:20 PM and begin the 45-minute wind-down at 10:35 PM. Compare longer or shorter options below. These are scheduling estimates, not measured sleep stages.
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.
Start with the time that is fixed for tomorrow. The calculator works backward or forward using your selected planning duration, the time you usually need to settle, and a separate wind-down window.
BedtimePilot uses adjustable cycle timing as a planning reference. Actual sleep architecture varies by person and night, and this tool does not measure sleep stages.
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.
Use it in context
Keep the 7 AM wake-up goal fixed. Adjust wind-down time or the cycle reference to make tonight’s plan fit a standard workday with a short commute without claiming a guaranteed result.
Keep the 7 AM wake-up goal fixed. Adjust wind-down time or the cycle reference to make tonight’s plan fit a school morning with time for breakfast without claiming a guaranteed result.
Questions
The exact result depends on the selected cycle count, cycle reference, settling time, and wind-down duration. The prefilled calculator shows each timestamp.
Compare the durations with the time available tonight. The cycle estimates are scheduling options, not a promise about how you will feel in the morning.
Yes. BedtimePilot works backward from 7 AM, so changing evening assumptions does not silently move the wake-up goal.
BedtimePilot can remind you when to start winding down, when to get into bed, and keep this plan ready every night.
Use this plan on iPhone