Get your nightstand plan: a calm evening routine for you, your partner or the whole family, built around your wake-up time.
Your nightstand plan
Your evening plan
Start tonight with one change
Then, over the next week
Your nightstand checklist
Tick them off tonight. Small things, done the same way every night, add up.
A note from us: we designed Elvy for exactly this spot. It keeps your phone close as your alarm, charging screen down, with its radiation pointed away from you. How Elvy works
How we calculate this
Bedtime = your wake-up time − your sleep goal − the time it takes you to fall asleep. Wind-down starts 30 minutes before bedtime, and the phone goes on the charger 15 minutes before.
Kids' bedtimes use the middle of the age ranges recommended by the American Academy of Sleep Medicine: ages 1-2 about 12 hours, 3-5 about 11 hours, 6-12 about 10 hours, 13-17 about 9 hours. Adults: at least 7 hours, per the CDC.
Every person is different. Adjust the times until they feel right for you.
This plan offers general sleep-habit tips. It is not medical advice. If you have ongoing trouble sleeping, talk to a doctor.
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