Step 1 of 11 · Sleep Better Tonight Without Supplements
Pick a bedtime you can hold seven days a week
Pick a bedtime you can hold seven days a week — step 1 of 11 in Sleep Better Tonight Without Supplements. Count backward 8 hours from your required wake time. If you must wake at 6:30 AM, your bedtime is 10:30 PM.
Free everyday life tip: Pick a bedtime you can hold seven days a week (step 1 of 11 from "Sleep Better Tonight Without Supplements").
Count backward 8 hours from your required wake time. If you must wake at 6:30 AM, your bedtime is 10:30 PM. This does not mean you must be asleep by 10:30 — it means you are in bed, lights off, at 10:30. Most people fall asleep within 10–20 minutes, which gives you 7.5–8 hours of actual sleep. That is the range where most adults function best.
The most important rule: this bedtime applies every single night, including weekends. Staying up until 1 AM on Friday and Saturday and then trying to sleep at 10:30 on Sunday gives you social jet lag — your body clock shifts by 2–3 hours over the weekend and takes until Wednesday to recover. You feel tired all week because your weekend erased your weekday consistency.
Pro tip: Set a 'bedtime alarm' on your phone 30 minutes before your target bedtime. When it rings, start your wind-down routine.
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