Sleepy Time - Time for Bed 3.0.5

JMS TECHNOLOGY SYSTEMS – Freeware – iOS
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Determining an optimal bedtime for achieving 7 to 8 hours of sleep can greatly enhance overall well-being. This tool provides a straightforward way to calculate your ideal bedtime based on your preferred wake-up time, desired hours of sleep, and necessary unwinding time.

This calculator not only enables users to pinpoint their ideal bedtime but also offers notifications for when to retire for the night and when to cease caffeine consumption—ideally at least 6 hours before bedtime, as supported by relevant research.

Should you find yourself feeling fatigued and seeking additional rest, the calculator allows you to adjust your desired sleep duration easily. Furthermore, if you commonly experience variations in the time it takes for you to fall asleep, you can modify the "Unwind" time to better suit your individual needs. Refining these parameters may lead you to discover a suitable bedtime.

Consider the following tips:
<ul>
<li>Define "bedtime" as the moment you slip under the covers. This period is optimal for engaging in calming activities, such as reading. However, activities like watching television or browsing online may inhibit melatonin production, which is crucial for signaling to your body that it is time to sleep.</li>
<li>In light of our busy lives, setting an alarm on your phone can serve as a helpful reminder for bedtime.</li>
<li>A 2013 study in the Journal of Clinical Sleep Medicine demonstrated that consuming caffeine within six hours of bedtime can adversely affect sleep quality. (For more information, please refer to <a href="http://www.livestrong.com/article/430238-how-long-before-bed-should-i-stop-drinking-caffeine/">this source</a>.)</li>
<li>Melatonin supplements may assist in initiating sleep more rapidly. With consistent use, they may help regulate your body's natural melatonin production over time. For those aiming to establish healthier sleep habits, it is advisable to take melatonin approximately one hour prior to your desired bedtime.</li>
</ul>

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