Sleep Timing
time in bed accounting
A full accounting of time in bed: sleep onset, wake-up time, total sleep time, and per-session breakdowns including naps.
Sample night 7 h 51 m asleep
- Asleep 11:24 PM to 7:15 AM
- 8 h 30 m in bed
Key factors
- Shift work and rotating schedules
- Evening social and work obligations
- Napping habits and their timing
What affects this metric
- Consistent bed and wake times matter more than the specific hours.
- Shift work and social schedules move the window more than preference does.
- Weekend shifts of more than an hour disrupt the following week.
- Naps late in the day push the sleep window later.
References
Peer-reviewed sources supporting the key factors, contributing factors, and typical optimal range shown above.
- 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
- Boivin DB, Boudreau P, Kosmadopoulos A. Disturbance of the circadian system in shift work and its health impact. Journal of Biological Rhythms. 2022;37(1):3–28. doi.org/10.1177/07487304211064218
- Dhand R, Sohal H. Good sleep, bad sleep! The role of daytime naps in healthy adults. Current Opinion in Pulmonary Medicine. 2006;12(6):379–382. doi.org/10.1097/01.mcp.0000245703.92311.d0
- 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
This guide is general information, not medical advice. Talk to your clinician about your own results.