Free sleep printables
Print one, keep it by your bed, and you won’t need to do the maths again. Each guide is a free 5-page PDF, with no sign-up.
Bedtime guides by alarm time
Your 5:15 AM Bedtime Guide
For early shifts, long commutes and morning workouts. Stop hitting snooze: three bedtimes, a fall-asleep chart and four habits.
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Your 6 AM Bedtime Guide
For the most popular alarm time. Three bedtimes that fit 90-minute sleep cycles, a fall-asleep chart and four habits that make early mornings easier.
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Your 6:45 AM Bedtime Guide
For a typical working day. Three bedtimes that fit 90-minute sleep cycles, a fall-asleep chart and four habits that protect your bedtime.
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Your 8 AM Bedtime Guide
For work-from-home days and later starts. Three bedtimes, a fall-asleep chart and four habits that stop bedtime drifting later.
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What’s inside each guide
- Why the right bedtime matters: 90-minute sleep cycles and about 15 minutes to fall asleep.
- Three bedtimes for your alarm: 9, 7.5 and 6 hours of sleep.
- A chart that adjusts your bedtime for falling asleep in 5 to 30 minutes.
- Four simple habits that make your bedtime easier to keep.
Different alarm time? Use the bedtime calculator to find yours in seconds.