Screen-Free Bedtime Calculator
Find the time to put screens away before bed.
Your result
Many people find screens before bed make it harder to switch off. Dim lights, and consider a wind-down routine instead.
Medical disclaimer: This tool is for education and is not medical advice. Read more.
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Frequently asked questions
What does the Screen-Free Bedtime Calculator do?
Find the time to put screens away before bed. Enter your values and the result and chart update instantly.
How accurate is it?
It uses published, widely used formulas. Results are estimates for education and planning, not a diagnosis. Talk to a qualified clinician about decisions affecting your health.
Is my information stored or shared?
No. All calculations run in your browser and nothing you type is sent to a server or saved.
What can I search to find this tool?
People find it by searching for: when to stop using phone before bed; screen off time before sleep; blue light bedtime.