Sleep Better Timer
Sleep schedule builder
Plan seven wake-up days with bedtime and wind-down times. Print your weekly plan or download a local-time calendar.
How your week is planned
For adult planning. Choose your own time-in-bed target; this tool does not prescribe how much sleep you need. Bedtime is wake-up time minus your time-in-bed target. Estimated sleep subtracts falling-asleep time, without estimating night awakenings. Wind-down starts before bedtime. Each row belongs to its wake-up date.
NHLBI recommends regular bed and wake times, including weekends. Compare two patterns as planning choices, not a prescription. NHLBI · Healthy Sleep Habits
Planning estimates only, not medical advice, sleep measurement or a treatment plan. Times are local clock plans, not timezone conversions. Daylight-saving changes can alter elapsed time. Check imported calendar dates and times.
How to keep a consistent sleep schedule · Need to slow down? · Already slept?
Sources
Sources and context
Sleep schedule builder
What does this planner calculate?
For adult planning. Choose your own time-in-bed target; this tool does not prescribe how much sleep you need. Bedtime is wake-up time minus your time-in-bed target. Estimated sleep subtracts falling-asleep time, without estimating night awakenings. Wind-down starts before bedtime. Each row belongs to its wake-up date.
Does this measure sleep or account for clock changes?
Planning estimates only, not medical advice, sleep measurement or a treatment plan. Times are local clock plans, not timezone conversions. Daylight-saving changes can alter elapsed time. Check imported calendar dates and times.