Wind-Down Routine Timer Calculator

About this calculator

A wind-down routine is the buffer period before bed where the body and mind transition from daytime alertness into a state ready for sleep, and sleep-hygiene guidance generally recommends starting it 30 to 90 minutes before your target bedtime rather than going straight from screens or activity into bed.

Within that window, timing matters for specific habits: screens should typically be put away at least 30 to 60 minutes before sleep because the blue light they emit can suppress melatonin production and delay drowsiness, and a large meal is best finished 2 to 3 hours before bed so digestion doesn't interfere with falling or staying asleep. Working backward from a fixed bedtime through these steps turns vague advice like “wind down before bed” into a concrete schedule.

Enter your target bedtime and how long you want your wind-down routine to be, and this calculator lays out when to start relaxing, when to put screens away, and when to finish your last big meal.