Sleep timing planner

Your body clock responds most to a regular wake time, daylight in the morning and dimmer light in the evening. Enter when you need to get up to see a simple daily timeline.

1. 07:00Wake up — at the same time every day, weekends included. Why?
2. 07:30Get outdoor daylight for 15–30 minutes if you can. Why?
3. 14:45Last caffeine of the day (tea, coffee, cola, energy drinks). Why?
4. 19:45Finish large meals and alcohol. Why?
5. 20:45Dim the main lights; switch to lamps. Why?
6. 21:45Start winding down; put screens away. Why?
7. 22:45Go to bed (allowing about 15 minutes to fall asleep). Why?

The NHS says most adults need between 7 and 9 hours of sleep. The caffeine and light timings are general guides drawn from sleep research, not fixed rules, and people vary. This planner does not suggest taking melatonin or any other product. If poor sleep carries on for weeks, read what to do when sleep problems continue.