Sleep Plan
A consistent window designed around your recent sleep
Current Sleep Window
00:15 → 07:00
Duration: 6h 45m
Keep this window for 7 days
Continue this sleep window for 7 days before adjusting. A steady wake time is more useful than changing the plan after one difficult night.
How it is calculated
7-day average sleep time6h 15m
Buffer+ 30 min
Recommended sleep window6h 45m
The minimum recommended window is 5 hours. This tool supports a CBT-I routine; it is not a substitute for individual clinical advice.
For the next 7 days
Get into bed no earlier than your window start.
Keep the same out-of-bed time each morning.
Record estimates in the morning, without clock-watching overnight.