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SleepCalculator

Bedtime Card

Fill in your numbers, then print or save as PDF.

Tonight's Plan

In bed by
10:30 PM
Wake at
6:30 AM

Wind-down routine

  1. Screens off one hour before bed
  2. Bedroom cool, dark, quiet
  3. Last caffeine 8 hours before bed
  4. Same bedtime and wake time, even weekends
  5. If you can't sleep in 20 min, get up and read
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