Good sleep starts hours before your head reaches the pillow, and it starts from the one time you cannot move: when you have to wake up. Tell the calculator your wake-up time and how much sleep you want, and it builds your evening backwards.
Watch how it works
Built from your wake-up time. Nothing here is saved or sent anywhere.
Why backwards works
A fixed wake time anchors your body clock. The wind-down steps give your mind a ramp instead of a cliff: screens off, lights low, and tomorrow's worries written down and closed. If a racing mind is part of your nights, the breathing and grounding tools on this site pair well with the last step.
This page is for education and general wellness only. It is not therapy, and using it does not create a therapeutic relationship. If you are in crisis, call or text 988 in the US, or call 911.
Questions? Call (877) 735-6887 (877-73-LOTUS).