Plan Your Sleep
Make Your Sleep Plan Work
Your ideal bedtime depends on when you need to wake up and how many hours your body typically needs. Most healthy adults do best with about 7–9 hours; teens and kids need more. Use the suggested bedtimes as targets, then keep your wake time consistent for a week and adjust by 15–30 minutes if you still feel tired.
Even small tweaks help: morning daylight, a wind-down routine, and limiting caffeine after mid-afternoon. If you work shifts, protect a dark, cool sleep environment and keep a pre-sleep ritual—even short naps (10–20 minutes) can improve alertness.
Better sleep improves appetite control and recovery. To match energy intake with your needs, pair this with the Daily Calories (BMR & TDEE) tool. If your sleep goal is body-composition change, also check your starting point with the BMI calculator.
Related tools
FAQs
How many hours should I aim for?
Most adults: 7–9 h. Teens: 8–10 h. Kids: more. Use how you feel at mid-morning as feedback.
I can’t fall asleep at the target bedtime—now what?
Dim lights an hour earlier, avoid heavy meals late, and move your bedtime in 15–30 min steps.
What about shift work?
Prioritize a dark, cool room, sunglasses after night shifts, and consistent pre-sleep routines. Consider two shorter sleep blocks if one long block isn’t possible.