🕐 Bedtime Finder

How It Works

The Bedtime Finder uses a simple but powerful formula based on sleep science research:

1. Age-based sleep need: We start with recommended sleep duration by age group (teens 9h, young adults 8h, adults 7.5h, seniors 7h).
2. Morning feel adjustment: If you feel exhausted, we add 1 hour. If you feel great, we subtract 15–30 minutes. Your subjective feeling is a reliable indicator of sleep need.
3. Backward calculation: From your desired wake-up time, we subtract your adjusted sleep need to find your target bedtime.
4. Gradual shift plan: We spread the difference between your current and target bedtime over 14 days, shifting 15–20 minutes every 3 days. Your circadian rhythm adapts best to small, consistent changes.

Pro tip: The chart shows your bedtime trajectory. If the shift feels too fast, extend the plan to 21 days by manually shifting 10 minutes per day.