Screen Curfew Calculator
Enter your bedtime and how long before bed you want to stop screens.
Result
How to use
- Enter your values in the fields above.
- Press Calculate to see your result instantly.
- Use the Share button to copy a link to your result.
About this calculator
A screen curfew is a fixed cutoff time before bed after which screens (phones, tablets, TV) are put away, based on sleep-hygiene guidance that blue light and mentally stimulating content close to bedtime delay the release of melatonin and make it harder to fall asleep. This calculator simply subtracts your chosen cutoff window from your bedtime to tell you exactly when to stop.
Parents setting rules for kids, and adults trying to improve their own sleep quality, use a screen curfew as a concrete, schedulable habit rather than a vague intention — sleep specialists commonly recommend anywhere from 30 minutes to an hour or more of screen-free wind-down time, and having an exact clock time to aim for makes the habit easier to actually keep.
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