Sleep Tool

Sleep Plan Generator

Build a practical sleep plan using wake time, caffeine cutoff, morning light, and a realistic bedtime window.

MVP sleep plan

Choose one wake time and keep it stable for 7 days, including weekends if possible.

Get outdoor light or bright indoor light within the first hour after waking.

Avoid caffeine in the late afternoon and evening. For many people, early afternoon is a useful cutoff.

Do not go to bed just because you want more sleep. Go when sleepy and keep the wake time fixed.

If you are not sure what type of sleep problem you have, start with the Sleep Assessment Tool.