Recommended Bedtimes

Includes ~15 minutes to fall asleep. Aim for 5 or 6 cycles.

Sleep Quality Tips

1
Consistent schedule. Go to bed and wake up at the same time every day, even weekends. Your circadian rhythm thrives on consistency.
2
Screen-free wind-down. Stop screens 30-60 minutes before bed. Blue light suppresses melatonin production.
3
Cool bedroom. Keep your room between 60-67 degrees F (15-19 degrees C). Cool temperatures promote deeper sleep.
4
No caffeine after 2 PM. Caffeine has a half-life of 5-6 hours. An afternoon coffee can still affect sleep at midnight.
5
Finish eating 2-3 hours before bed. Late meals can cause discomfort and disrupt sleep cycles.
6
Complete cycles. Waking mid-cycle causes grogginess. Use this calculator to align your alarm with cycle endings.
7
Morning sunlight. Get 10-15 minutes of bright light within an hour of waking. It resets your circadian clock.