Sleep Routine Builder
Build a printable evening and morning routine from your wake time, sleep need, caffeine, meals and exercise. Free, private (runs in your browser), and it explains its reasoning. It is a comfort and planning guide, not medical advice.
Sources
- Edinger JD, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an AASM clinical practice guideline. J Clin Sleep Med 2021;17(2):255–262. PubMed
- Chang AM, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS 2015;112(4):1232–1237. PubMed
Links go to PubMed searches for the paper title or to the official guideline or regulator page. Standards and regulations are revised, so check the current edition before relying on them. Mattress and pillow research is limited; treat findings as a starting point.
Common questions
Why start from the wake time?
A regular wake time anchors your body clock; bedtime follows from how much sleep you need.
How long should wind-down be?
Thirty to sixty minutes is common.
Keep going
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Detailed mattress and pillow report from body, sleep, comfort, health context and mood, with research citations.
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Arrange furniture, try colours and lighting scenes, get a sleep-environment score and share the plan.
Use the tool →Related reading
Turn your result into a quote
Send your result to Sleepwit and get a factory-checked quote.
