Enter the time you need to wake up. This aligns your sleep cycles with your daily schedule and natural circadian rhythm for optimal rest.

Your age significantly influences your sleep needs. Children and teenagers typically require more sleep than adults for proper development and cognitive function.

Assessing your current sleep quality helps tailor recommendations for improvement and identifies potential areas of concern in your sleep hygiene.

Stress significantly impacts sleep quality and duration. Understanding your stress level helps in providing appropriate relaxation techniques and sleep strategies.

Regular exercise can improve sleep quality, but timing is crucial. This information helps in recommending ideal exercise schedules to enhance your sleep patterns.

Caffeine can significantly affect sleep, especially when consumed later in the day. This helps in providing guidance on caffeine intake and its timing for better sleep.

Exposure to blue light from screens can disrupt your natural sleep cycle. This information helps tailor recommendations for evening routines and technology use.