{"id":2798,"date":"2026-03-24T23:13:32","date_gmt":"2026-03-24T21:13:32","guid":{"rendered":"https:\/\/bio-me.bio\/?page_id=2798"},"modified":"2026-03-24T23:13:34","modified_gmt":"2026-03-24T21:13:34","slug":"bedtime-calculator","status":"publish","type":"page","link":"https:\/\/bio-me.bio\/?page_id=2798","title":{"rendered":"Bedtime Calculator"},"content":{"rendered":"\n<div class=\"eco-tool wp-block-group\" id=\"eco-tool-bedtime-5a4e7\">\n  <div class=\"eco-tool__header\">\n    <h2 class=\"eco-tool__title\">Bedtime Calculator<\/h2>\n    <p class=\"eco-tool__lead\">\n      Estimate an ideal bedtime based on your wake-up time, sleep goal, and the idea of full sleep cycles.\n    <\/p>\n  <\/div>\n\n  <form class=\"eco-tool__form\" id=\"eco-bedtime-form-5a4e7\" novalidate>\n    <div class=\"eco-tool__grid3\">\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-bedtime-wake-5a4e7\">Wake-up time<\/label>\n        <input class=\"eco-tool__input\" id=\"eco-bedtime-wake-5a4e7\" type=\"time\" value=\"07:00\" \/>\n        <div class=\"eco-tool__hint\">Enter the time you want to wake up.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-bedtime-goal-5a4e7\">Sleep goal<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-bedtime-goal-5a4e7\">\n          <option value=\"minimum\">Minimum functional sleep<\/option>\n          <option value=\"recommended\" selected>Recommended sleep<\/option>\n          <option value=\"recovery\">Recovery-focused sleep<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Choose the kind of target you want.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-bedtime-age-5a4e7\">Age group<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-bedtime-age-5a4e7\">\n          <option value=\"adult\" selected>Adult<\/option>\n          <option value=\"teen\">Teen<\/option>\n          <option value=\"older\">Older adult<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Age slightly affects the suggested sleep window.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-bedtime-fallasleep-5a4e7\">Time to fall asleep<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-bedtime-fallasleep-5a4e7\">\n          <option value=\"10\">About 10 min<\/option>\n          <option value=\"15\" selected>About 15 min<\/option>\n          <option value=\"20\">About 20 min<\/option>\n          <option value=\"30\">About 30 min<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Used to estimate when you should actually get in bed.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-bedtime-quality-5a4e7\">Recent sleep quality<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-bedtime-quality-5a4e7\">\n          <option value=\"good\" selected>Good<\/option>\n          <option value=\"okay\">Okay<\/option>\n          <option value=\"poor\">Poor<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Poor recent sleep may push the target earlier.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-bedtime-display-5a4e7\">Display style<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-bedtime-display-5a4e7\">\n          <option value=\"simple\" selected>Best bedtime only<\/option>\n          <option value=\"cycles\">Show sleep cycle options<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Choose a simpler or more detailed result.<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"eco-tool__actions\">\n      <button type=\"button\" class=\"wp-element-button eco-tool__btn\" id=\"eco-bedtime-calc-5a4e7\">Calculate<\/button>\n      <button type=\"button\" class=\"wp-element-button eco-tool__btn eco-tool__btn--ghost\" id=\"eco-bedtime-reset-5a4e7\">Reset<\/button>\n      <div class=\"eco-tool__error\" id=\"eco-bedtime-error-5a4e7\" aria-live=\"polite\"><\/div>\n    <\/div>\n  <\/form>\n\n  <div class=\"eco-tool__result\" id=\"eco-bedtime-result-5a4e7\" hidden>\n    <h3 class=\"eco-tool__subtitle\">Result<\/h3>\n\n    <div class=\"eco-tool__cards\">\n      <div class=\"eco-tool__card\">\n        <div class=\"eco-tool__metric-label\">Suggested bedtime<\/div>\n        <div class=\"eco-tool__metric-value\" id=\"eco-bedtime-value-5a4e7\">\u2014<\/div>\n        <div class=\"eco-tool__metric-sub\" id=\"eco-bedtime-sub-5a4e7\"><\/div>\n      <\/div>\n\n      <div class=\"eco-tool__card\">\n        <div class=\"eco-tool__metric-label\">Estimated sleep duration<\/div>\n        <div class=\"eco-tool__metric-value\" id=\"eco-bedtime-duration-5a4e7\">\u2014<\/div>\n        <div class=\"eco-tool__metric-sub\" id=\"eco-bedtime-durationsub-5a4e7\"><\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"eco-tool__card eco-tool__card--wide\">\n      <div class=\"eco-tool__metric-label\">Sleep cycle options<\/div>\n      <div class=\"eco-tool__metric-sub\" id=\"eco-bedtime-note-5a4e7\"><\/div>\n    <\/div>\n\n    <p class=\"eco-tool__note\">\n      This is a practical sleep-planning tool, not a medical assessment. Sleep quality depends on consistency, stress, light exposure, and overall routine \u2014 not only bedtime.\n    <\/p>\n  <\/div>\n\n  <details class=\"eco-tool__details\">\n    <summary class=\"eco-tool__summary\">How we calculate<\/summary>\n    <div class=\"eco-tool__details-body\">\n      <p class=\"eco-tool__text\">\n        We estimate bedtime by counting backward from your wake-up time using 90-minute sleep cycles plus your selected time to fall asleep. Sleep goal, age group, and recent sleep quality slightly adjust the target.\n      <\/p>\n    <\/div>\n  <\/details>\n<\/div>\n\n<style>\n.eco-tool{border:1px solid rgba(0,0,0,.12);border-radius:12px;padding:16px}\n.eco-tool__header{margin-bottom:12px}\n.eco-tool__title{margin:0 0 8px}\n.eco-tool__lead{margin:0;opacity:.9}\n.eco-tool__form{margin-top:12px}\n.eco-tool__grid3{display:grid;grid-template-columns:1fr;gap:16px}\n@media (min-width:860px){.eco-tool__grid3{grid-template-columns:1fr 1fr 1fr}}\n.eco-tool__field{display:flex;flex-direction:column;gap:6px}\n.eco-tool__label{font-weight:600}\n.eco-tool__input{width:100%;height:44px;padding:0 12px;border:1px solid rgba(0,0,0,.20);border-radius:10px;background:#fff;box-sizing:border-box;font:inherit}\n.eco-tool select.eco-tool__input{\n  appearance:none;-webkit-appearance:none;line-height:44px;padding-right:40px;\n  background-image:\n    linear-gradient(45deg, transparent 50%, rgba(0,0,0,.60) 50%),\n    linear-gradient(135deg, rgba(0,0,0,.60) 50%, transparent 50%);\n  background-position:calc(100% - 18px) 50%, calc(100% - 12px) 50%;\n  background-size:6px 6px;background-repeat:no-repeat\n}\n.eco-tool__hint{font-size:.92em;opacity:.78;min-height:38px}\n.eco-tool__actions{display:flex;flex-wrap:wrap;gap:10px;align-items:center;margin-top:16px}\n.eco-tool__btn{padding:10px 22px}\n.eco-tool__btn--ghost{background:transparent!important;border:1px solid rgba(0,0,0,.20)!important}\n.eco-tool__btn--ghost:hover,.eco-tool__btn--ghost:focus{background:rgba(0,0,0,.06)!important;border-color:rgba(0,0,0,.35)!important}\n.eco-tool__error{min-height:1.2em;font-weight:600;flex:1 1 240px}\n.eco-tool__result{margin-top:16px}\n.eco-tool__subtitle{margin:0 0 10px}\n.eco-tool__cards{display:grid;gap:10px;grid-template-columns:1fr}\n@media (min-width:860px){.eco-tool__cards{grid-template-columns:1fr 1fr}}\n.eco-tool__card{border:1px solid rgba(0,0,0,.12);border-radius:12px;padding:12px}\n.eco-tool__card--wide{margin-top:10px}\n.eco-tool__metric-label{opacity:.85;font-weight:600}\n.eco-tool__metric-value{font-size:1.6em;font-weight:800;margin-top:6px;line-height:1.1}\n.eco-tool__metric-sub{opacity:.85;margin-top:6px}\n.eco-tool__note{margin:10px 0 0;opacity:.9}\n.eco-tool__details{margin-top:14px}\n.eco-tool__summary{cursor:pointer;font-weight:700}\n.eco-tool__details-body{margin-top:10px}\n.eco-tool__text{margin:0 0 10px}\n<\/style>\n\n<script>\n(function(){\n  const S=\"5a4e7\";\n  const el=(id)=>document.getElementById(id+\"-\"+S);\n\n  const wakeEl=el(\"eco-bedtime-wake\");\n  const goalEl=el(\"eco-bedtime-goal\");\n  const ageEl=el(\"eco-bedtime-age\");\n  const fallEl=el(\"eco-bedtime-fallasleep\");\n  const qualityEl=el(\"eco-bedtime-quality\");\n  const displayEl=el(\"eco-bedtime-display\");\n\n  const resultEl=el(\"eco-bedtime-result\");\n  const valueEl=el(\"eco-bedtime-value\");\n  const subEl=el(\"eco-bedtime-sub\");\n  const durationEl=el(\"eco-bedtime-duration\");\n  const durationSubEl=el(\"eco-bedtime-durationsub\");\n  const noteEl=el(\"eco-bedtime-note\");\n  const errorEl=el(\"eco-bedtime-error\");\n\n  function setError(msg){ errorEl.textContent = msg || \"\"; }\n\n  function timeToMinutes(str){\n    const parts = String(str).split(\":\");\n    if(parts.length !== 2) return null;\n    const h = Number(parts[0]);\n    const m = Number(parts[1]);\n    if(!Number.isFinite(h) || !Number.isFinite(m)) return null;\n    return h * 60 + m;\n  }\n\n  function minutesToTime(mins){\n    mins = ((mins % 1440) + 1440) % 1440;\n    const h = Math.floor(mins \/ 60);\n    const m = mins % 60;\n    return `${String(h).padStart(2,\"0\")}:${String(m).padStart(2,\"0\")}`;\n  }\n\n  function calculate(){\n    setError(\"\");\n\n    const wake = timeToMinutes(wakeEl.value);\n    const fall = Number(fallEl.value);\n\n    if(wake === null){\n      setError(\"Please enter a valid wake-up time.\");\n      resultEl.hidden = true;\n      return;\n    }\n\n    let cycles = 5;\n    if(goalEl.value === \"minimum\") cycles = 4;\n    if(goalEl.value === \"recommended\") cycles = 5;\n    if(goalEl.value === \"recovery\") cycles = 6;\n\n    if(ageEl.value === \"teen\") cycles += 1;\n    if(ageEl.value === \"older\" && goalEl.value !== \"minimum\") cycles -= 0.5;\n    if(qualityEl.value === \"poor\") cycles += 0.5;\n\n    const sleepMinutes = cycles * 90;\n    const bedtime = wake - sleepMinutes - fall;\n\n    valueEl.textContent = minutesToTime(bedtime);\n    subEl.textContent = `Estimated time to get in bed before a ${minutesToTime(wake)} wake-up.`;\n\n    durationEl.textContent = `${(sleepMinutes \/ 60).toFixed(1)} h`;\n    durationSubEl.textContent = `Based on about ${cycles.toFixed(1)} sleep cycles plus ${fall} min to fall asleep.`;\n\n    const options = [];\n    for(let c = 4; c <= 6; c++){\n      options.push(`${c} cycles: ${minutesToTime(wake - (c * 90) - fall)}`);\n    }\n\n    let note = \"\";\n    if(displayEl.value === \"cycles\"){\n      note = options.join(\" \u2022 \");\n    } else {\n      note = \"Try to keep bedtime and wake-up time consistent across most days for better sleep rhythm.\";\n    }\n\n    resultEl.hidden = false;\n    noteEl.textContent = note;\n  }\n\n  function reset(){\n    setError(\"\");\n    wakeEl.value = \"07:00\";\n    goalEl.value = \"recommended\";\n    ageEl.value = \"adult\";\n    fallEl.value = \"15\";\n    qualityEl.value = \"good\";\n    displayEl.value = \"simple\";\n    resultEl.hidden = true;\n  }\n\n  el(\"eco-bedtime-calc\").addEventListener(\"click\", calculate);\n  el(\"eco-bedtime-reset\").addEventListener(\"click\", reset);\n})();\n<\/script>\n","protected":false},"excerpt":{"rendered":"<p>Bedtime Calculator Estimate an ideal bedtime based on your wake-up time, sleep goal, and the idea of full sleep cycles. Wake-up time Enter the time you want to wake up.&hellip;<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":2452,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"_links":{"self":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2798"}],"collection":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2798"}],"version-history":[{"count":1,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2798\/revisions"}],"predecessor-version":[{"id":2799,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2798\/revisions\/2799"}],"up":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2452"}],"wp:attachment":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}