Reverse Engineering Your Night
Most of us set our alarm for when we need to wake up, but we rarely calculate when we need to go to sleep. This reactive approach leads to "Bedtime Procrastination," where we stay up scrolling until midnight, only to suffer the next morning.
Consistency Beats Duration
While getting 8 hours is important, getting them at the same time every night is arguably more critical. Your body has an internal clock (Circadian Rhythm) that thrives on predictability.
- Social Jetlag: Staying up 3 hours later on weekends confuses your biological clock, making Monday morning feel like you flew across 3 time zones.
- The 30-Minute Rule: Try to keep your bedtime within a 30-minute window, even on weekends.
A busy parent was staying up until 1 AM to get "me time," resulting in only 5 hours of
sleep.
The Experiment: She used the calculator to find that for her 6:30 AM
wake-up, she needed to be asleep by 11:00 PM for 7.5 hours.
The Result: By setting a "Phone Down" alarm at 10:30 PM, she reclaimed her
energy. Paradoxically, she felt she had more free time because she wasn't exhausted
during the day.
Bedtime Strategy FAQ
It is the time it takes to go from full wakefulness to Stage 1 sleep. A healthy latency is 10-20 minutes. Falling asleep instantly is actually a sign of sleep deprivation!
If you are exhausted, go to bed early! Your body builds up "Sleep Pressure" (adenosine) throughout the day. Listen to it rather than forcing yourself to stay up for a scheduled time.