📅 Weekly Sleep Schedule — How to Use
What This Tool Does
The Weekly Schedule shows your sleep hours, cycle count, and consistency across the full week — and flags any nights falling below your age-group target.
When to Use It
Use it to plan ahead, or to review a week of actual sleep times and spot patterns.
Fields Explained
Wake Times
Your planned or actual wake-up time for each day.
Age Group
Used to calculate your recommended total sleep time target.
Time Format
Choose 12-hour or 24-hour display.
Reading the Result
A table of all 7 days showing bedtime, wake time, sleep hours, and cycle count. Summary stats below.
Pro Tips
Aim for the same wake time every day — even weekends. This is the single most important sleep habit.
Each 90-minute sleep cycle gives you roughly equal amounts of light, deep, and REM sleep.
Waking at a cycle boundary (multiple of 90 min from sleep onset) significantly reduces morning grogginess.
Try a Sample
Sample scenario
A consistent week — wake at 6:30 AM every day with a default age-group bedtime.
Expected result: 7-day table · ~8h per night · 5.3 sleep cycles · Consistency 100%
📅 Weekly Planner · 7-Day Schedule · Free
Weekly Sleep Schedule Builder
Build a personalised 7-day sleep schedule with wind-down times, cycle targets and consistency scoring — then export to your calendar.