Sleep Schedule Planner
Plan bedtime or wake time from your own sleep duration and latency.
Pre-filled values are examples, not personal facts or current local rates. Replace them before calculating.
Calculation method and references
Wake time = bedtime + latency + planned sleep; show day offsets.
Method reviewed: 2026-09-08
Your entries remain in this browser. No account, upload, tracking of form values or persistent saving. Export only when you choose.
{"fields":[{"key":"mode","label":["計算方向","Direction"],"type":"select","options":[["wake",["已知起床時間，推算上床","Know wake time, calculate bedtime"]],["bed",["已知上床時間，推算起床","Know bedtime, calculate wake time"]]],"value":"wake"},{"key":"time","label":["已知時刻（24 小時制）","Known time (24-hour)"],"type":"time","value":"07:00"},{"key":"hours","label":["計劃實際睡眠時長（小時）","Planned sleep duration (hours)"],"type":"number","value":8,"min":1,"max":16,"step":"any"},{"key":"latency","label":["預留入睡時間（分鐘）","Sleep latency allowance (minutes)"],"type":"number","value":15,"min":0,"max":180,"step":"any"}],"title":["睡眠作息Planning","Sleep Schedule Planner"],"engine":"sleep-planner","scope":["不是睡眠診斷或按年齡推薦的睡眠處方；不聲稱人人有固定 90 分鐘周期，不設提醒任務。","Not a sleep diagnosis or age-specific prescription. No fixed 90-minute cycles or scheduled alarms."]}