Sleep & Recovery Planner
This is more than a bedtime subtraction. See your sleep opportunity, current gap and a practical target bedtime.
Your practical sleep plan
Lights-out by
Sleep opportunity
Estimated nightly gap
Weekly gap
Consistency target: aim to keep your wake time reasonably consistent rather than shifting it dramatically from day to day.
If you are currently sleeping less: move toward your target gradually rather than trying to fix everything in one night.
If you regularly struggle to sleep or stay asleep: a calculator cannot diagnose the reason; consider discussing persistent problems with a clinician.
Adults generally need at least 7 hours of sleep; individual needs vary.
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