Sleep Schedule Adjustment
Create a personalized plan to gradually adjust your sleep schedule for better rest
Sleep Schedule Adjustment Calculator
This tool helps you create a gradual adjustment plan to shift your sleep schedule safely without disrupting your sleep quality.
About Sleep Schedule Adjustment
Adjusting your sleep schedule too quickly can lead to sleep deprivation and reduced cognitive performance. This calculator creates a gradual transition plan that allows your circadian rhythm to adjust naturally.
How It Works
The calculator determines the total shift needed for both your bedtime and wake time, then creates daily incremental changes based on your chosen strategy and timeline.
Adjustment Strategies
- Balanced: Adjusts both bedtime and wake time equally
- Bedtime First: Focuses on shifting your bedtime first, then adjusts wake time
- Wake Time First: Focuses on shifting your wake time first, then adjusts bedtime
Sleep Health Tips
While adjusting your schedule:
- Expose yourself to bright light in the morning
- Exercise regularly, but not too close to bedtime
- Limit caffeine and alcohol, especially in the afternoon/evening
- Make your bedroom cool, dark, and quiet for optimal sleep
- Maintain consistent meal times to help regulate your internal clock