Set tomorrow’s wake-up goal and choose a wind-down duration. The calculator works backward to show when the wind-down begins, when to get into bed, when to aim to be asleep, and when to wake. The window is a scheduling budget for your evening checklist, not a medical recommendation or an automatic change to your wake time.
Free planning tool
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Build tonight’s timeline
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.
Wind-down is the preparation window before getting into bed. Add up the activities you actually want to include, such as washing, packing a bag or quiet reading. Use that total as a scheduling budget rather than treating the default 45 minutes as a universal recommendation.
Increasing this buffer moves the start of preparation earlier. It does not change the sleep target or tomorrow's alarm. If the proposed start conflicts with an evening commitment, simplify optional steps or prepare belongings beforehand instead of taking those minutes from sleep.
Important limitations
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
Two ways to apply the plan
Budget a shorter routine
List the essential tasks that must happen before bed and estimate their combined duration. A shorter routine can be easier to fit, but its scheduled end should still leave the separate settling allowance intact.
Extend preparation without moving bedtime
Changing wind-down from 30 to 60 minutes starts the routine half an hour earlier. The get-into-bed checkpoint stays fixed, so the extra preparation time comes from the evening rather than the planned sleep window.
