When should your phone go to bed?
Choose when you need to wake up. We'll work backward to a target sleep time, an in-bed time and a phone cutoff.
This is a planning aid, not a prediction of exactly when you will fall asleep.
Please enter a valid wake-up time.
Your evening plan
Make your phone cutoff stick.
Bedline pauses the apps that keep you up, then brings them back in the morning. Available for iPhone.
How do I calculate my bedtime?
Start with your wake-up time and subtract your chosen hours of sleep. Then subtract the time you usually take to fall asleep to estimate when to get into bed. Subtract your phone-free wind-down to find a simple app cutoff.
Do I need exactly eight hours?
Sleep needs vary. Many adults aim for around seven to nine hours, so the calculator lets you choose within that range. If you have persistent sleep issues, a clinician can help you make an individual plan.
How can I stop scrolling after the cutoff?
Put the phone out of reach, switch off autoplay and notifications, and choose an offline activity. If you use an iPhone, Bedline can pause selected distracting apps until morning.