Tool
Wind-down Timer
Work backward from bedtime to decide when to start unwinding and dimming inputs.
Interactive calculator
Adjust the timing and watch the recommendation update live.
Choose a sensible default, nudge the values, and the result updates immediately.
Live updates
Bedtime: 22:30
Wind-down minutes: 60
Use your likely sleep time, not just when you get into bed.
Longer wind-downs help after high-stimulation days.
Live result
Wind-down start time
9:30 pm
Based on the current inputs. Change any field above and this section updates instantly.
Starting 60 minutes before bed creates a cleaner transition into sleep mode.
- Use this for dimming lights, screens off, and lower-stimulation tasks.
Change any field or tap a preset chip to test a different scenario.
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Disclaimer
Recovery Timing provides general educational timing guidance only. It does not diagnose, treat, or replace professional medical advice.
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