When to sleep

I want to work out…I need to wake atI'm going to bed at

Wake-up time

24-hour clock

In bed by 10:15 pm6 cycles · 9 h of sleep

In bed by 11:45 pm5 cycles · 7 h 30 min of sleep

In bed by 1:15 am4 cycles · 6 h of sleep · short night

An approximation. Sleep cycles run roughly 80 to 100 minutes, so we use 90, plus about 15 minutes to fall asleep. Your own rhythm will differ.

Guided wind-down about 8 min

Screen off

Breathe

Body scan

First, power down the game

Save, quit, and close the launcher
Turn this screen to its lowest brightness
Phone on do-not-disturb, alarm set
Lights low, maybe a glass of water

Use soft sound cues, so you can breathe with your eyes closed

How to use it

Enter the time you need to wake up (or the time you're going to bed) and pick one of the suggested times. The top options give you 7.5 or 9 hours.
When you're ready to stop, start the guided wind-down: close the game and dim the screen.
Breathe with the shape for three minutes. With sound on, you can close your eyes.
Follow the body scan, then put the screen away.

Why it works

Sleep runs in cycles of about 80 to 100 minutes, usually four to six a night (NHLBI), which is why the suggestions step in 90-minute blocks. Treat them as a rough guide, not a precise schedule.

Screens matter. In a small lab study, people who read on a light-emitting device before bed took longer to fall asleep, made less melatonin and felt less alert the next morning than when they read a printed book (Chang et al., 2015). The NIH advises avoiding bright screens before bed and using relaxation techniques in the hour before sleep (NHLBI).

When to use it

After a long or late session, when your head is still in the match.
Before you start a night of gaming, to decide when you have to stop.
On nights when you've lost track of time: work out the best alarm from now.

Not medical advice. This is a wellbeing tool, not a treatment. If things feel heavy, talk to someone.

Wind-down