😴SleepFree Tool

Sleep Routine Builder

Enter your wake time and sleep goal to get a personalized bedtime, wind-down schedule, and caffeine cutoff.

What time do you need to wake up?

How many hours of sleep do you want?

How long does it usually take you to fall asleep?

How this works

→Bedtime is calculated from your wake time minus your sleep goal minus your typical sleep onset time.
→Caffeine cutoff is 6 hours before bed — the half-life of caffeine means it still affects sleep quality well past when you feel the buzz.
→Sleep cycles run approximately 90 minutes. Waking at the end of a cycle — even with slightly less sleep — typically feels less groggy than being woken mid-cycle.