Bedtime Recommendations
personalized target
Personalized target bedtime, wake time and sleep duration derived from your sleep history and circadian patterns. These targets are designed to push you toward better health by gradually shifting your schedule toward more restorative timing, rather than simply reflecting your current habits.
How to read it
Targets are generated from your own history, so they move as your patterns move. Small, consistent adjustments are more effective than large overnight changes.
Example target 10:30 PM - 6:30 AM · 8 h
Key factors
- Consistency of recent sleep timing
- Accumulated sleep debt
- Chronotype and natural sleep tendencies
What affects this metric
- Consistent adherence tightens the recommendation over time.
- Targets are generated from your own history, so they move as your patterns move.
- Travel and shift changes reset the calculation.
References
Peer-reviewed sources supporting the key factors, contributing factors, and typical optimal range shown above.
- Hirshkowitz M, Whiton K, Albert SM, et al.. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40–43. doi.org/10.1016/j.sleh.2014.12.010
- Roenneberg T, Kuehnle T, Juda M, et al.. Epidemiology of the human circadian clock. Sleep Medicine Reviews. 2007;11(6):429–438. doi.org/10.1016/j.smrv.2007.07.005
- Duffy JF, Czeisler CA. Effect of light on human circadian physiology. Sleep Medicine Clinics. 2009;4(2):165–177. doi.org/10.1016/j.jsmc.2009.01.004
- Wittmann M, Dinich J, Merrow M, Roenneberg T. Social jetlag: misalignment of biological and social time. Chronobiology International. 2006;23(1–2):497–509. doi.org/10.1080/07420520500545979
This guide is general information, not medical advice. Talk to your clinician about your own results.