Free tool
Sleep Schedule Planner
Pick the wake time you can keep, and get a personalized evening: last caffeine, last meal, wind-down and lights out, with a calendar file you can import.
Start from your wake time
Wake time is the anchor. Pick the time you can keep seven days a week, then everything else follows from it.
I wake up at
Sleep I need
Most adults do best with 7 to 9 hours. Choose what leaves you feeling rested.
Time it usually takes me to fall asleep
Your sleep window
Lights out 11:00 PM
In bed by 10:45 PM, up at 6:30 AM.
- 6:45 AM
Morning light
10 to 15 minutes outdoors within an hour of waking. Coffee on the step counts.
- 3:00 PM
Last caffeine
About 8 hours before lights out. If your sleep is light, try an earlier cut-off for a week.
- 7:45 PM
Finish hard exercise
Easy walks and stretching are fine at any hour. If vigorous workouts leave you wired, finish them 3 or more hours before bed.
- 8:00 PM
Last big meal and last drink
A heavy meal or alcohol close to bed tends to fragment sleep and can trigger night sweats. A small protein snack is fine if you are hungry.
- 10:00 PM
Wind-down starts
Lamps on, overhead lights off. Kitchen closed, tomorrow's clothes out, phone on the charger away from the bed.
- 10:30 PM
One calming cue
Warm shower, stretching, paper book, or five slow breaths (in for 4, out for 6 to 8).
- 10:45 PM
In bed
Cool, dark and quiet. You have 15 minutes to drift off before the sleep window starts.
- 11:00 PM
Lights out
Gives you 7.5 hours before your 6:30 AM wake time.
Shifting earlier? Move your wake time 15 minutes every three or four days rather than all at once. Weekends: stay within an hour of your weekday wake time.
General sleep-hygiene guidance, not medical advice. Loud snoring, gasping, severe night sweats or ongoing insomnia are worth raising with your doctor.
Go further
Turn this into a habit
The Midlife Reset adds 37 short lessons, a daily check-in with trends, a strength coach, a symptom tracker and a 12-week plan, for a single $97.
Get the free 5-Day Reset
One small practice a day. We will email you the link.