Sleep Planner
Find a bedtime or wake-up time that fits natural sleep cycles and the recommended hours for your age, then turn it into a simple nightly routine you can print.
Step 1: Work out your times
Times allow about 15 minutes to fall asleep and assume sleep cycles of roughly 90 minutes. Real cycles vary from person to person, so treat these as a starting point.
Step 2: Your nightly routine
Each evening
- Keep the same bedtime and wake-up time every day, weekends included.
- Switch off screens at least 30 minutes before bed.
- Keep your bedroom quiet, dark, relaxing and cool.
- Avoid large meals and alcohol before bed, and caffeine in the afternoon and evening.
BetterYouCare · general guidance, not medical advice · betteryoucare.com
How much sleep do you need?
The U.S. Centers for Disease Control and Prevention (CDC) recommends these amounts:
| Age | Recommended sleep per day |
|---|---|
| 13–17 years | 8–10 hours |
| 18–60 years | 7 or more hours |
| 61–64 years | 7–9 hours |
| 65 years and older | 7–8 hours |
Why sleep cycles matter
During the night, you move through repeating sleep cycles. According to the Sleep Foundation, each cycle lasts about 90 minutes on average, and most people go through four to six cycles a night. Waking at the end of a cycle, rather than in the middle of one, may help you feel less groggy. That’s why this planner suggests times in 90-minute steps.
Cycle length varies, though: the first one can be shorter and later ones longer. The most reliable habit is a consistent schedule.
Tips for a steady sleep routine
The CDC suggests:
- Going to bed and getting up at the same time every day.
- Keeping your bedroom quiet, relaxing and at a cool temperature.
- Turning off electronic devices at least 30 minutes before bed.
- Avoiding large meals and alcohol before sleep, and limiting caffeine in the afternoon and evening.
- Staying physically active during the day.
If you regularly have trouble falling or staying asleep, snore loudly, or feel very tired during the day despite enough sleep, talk to a doctor.