Recovery Tool

Wake Up Time Calculator

Work backwards from the time you need to wake up and find realistic bedtime options. Helpful when “I will go to bed earlier tonight” needs an actual time attached to it.

This is a planning tool, not a medical sleep assessment. Persistent insomnia, loud snoring, breathing pauses, severe daytime sleepiness or sleep difficulties affecting daily life should be discussed with a clinician.

Your Evening Plan

Bedtime Options

Work Backwards From Wake-Up Time
— Wake-Up Time
— Sleep Target
— Suggested Lights Out
— Start Wind-Down
Ready when you are Choose your wake-up time and sleep target.
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Add your wake-up time above to generate practical bedtime choices.

Simple Evening Routine

Your evening plan will appear here. Set a wake-up time and generate a routine.

Make The Wake-Up Time Easier

Protect the wake-up time first.
A broadly consistent wake-up time is often easier to maintain than trying to perfectly control bedtime every night.
Build a buffer before bed.
Give yourself a short wind-down period instead of expecting your brain to switch from work, scrolling or training straight into sleep.
Do not turn one late night into a ruined week.
A rough night happens. Return to your normal routine the next day instead of chasing it with massive lie-ins or endless caffeine.
Match training to recovery.
When sleep has been poor for several nights, consider reducing optional hard training rather than pretending fatigue is a personality trait.

Related Recovery Tools

Plan the sleep, then protect it.

Use these tools to build a more realistic recovery routine around your work, training and daily energy.

Recovery

Sleep Calculator

Find practical bedtime and wake-up options around your preferred sleep duration.

Recovery

Sleep Debt Calculator

Track weekly sleep, estimate your sleep deficit and create a practical recovery plan.

Recovery

Rest Day Calculator

Use sleep, soreness, stress and recent training to decide whether to train or recover.