When should I go to bed?
Start from the time you need to wake and work backwards. Nothing you type leaves your device.
Sleep I need
Time to fall asleep
Wind-down length
Your evening
Last caffeine by about
14:15
Start winding down
21:45
Lights out
22:15
Wake
06:30
This is a guide, not medical advice. Everyone differs. If you often sleep badly or feel very tired in the day, talk to a doctor.
Make it a habit
Somni turns these times into a nightly plan: a gentle reminder at 21:45, a guided wind-down, and a ten-second check-in after you wake.
How the calculation works
- Lights out = wake time − the sleep you need − the time you usually take to fall asleep.
- Wind-down start = lights out − the length of your wind-down.
- Caffeine cut-off = lights out − 8 hours. Caffeine can stay with you for many hours; this is a simple default, and everyone differs.
These are design defaults used in the Somni app, not medical rules. Sleep needs vary from person to person. Somni's defaults will be reviewed by a sleep clinician before launch.