The Best Time to Go to Sleep
When melatonin peaks — roughly 15–16 hours after you wake. A consistent, well-timed bedtime is the single biggest lever on how you feel. Here is yours.
Your time
10:30 PM
Melatonin is flowing and your body is primed for repair — falling asleep now gives you the full restorative cycle.
The science
As evening falls, rising melatonin and a falling core temperature open a natural "sleep gate." Going to bed inside that window means falling asleep faster and getting more of the early-night deep sleep that does your physical repair.
That window is set by your wake time and light exposure, not an arbitrary "everyone sleep at 10pm" rule. The tool estimates it from when you wake.
Frequently asked questions
Is there a single best bedtime for everyone?
No. Your ideal bedtime depends on your chronotype and wake time. A "lark" and a "night owl" have genuinely different optimal bedtimes — forcing the wrong one causes social jet lag.
How much sleep should I aim for?
Most adults do best with 7–9 hours. The tool assumes a typical ~8.5-hour sleep window; the full protocol tailors it to your chronotype.
Time everything, not just this.
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