Work backward from morning.
Choose your wake-up time and sleep target to estimate when to head to bed.
A calmer evening.
A little better planned.
Plan when to eat. Know when to unwind.
A gentle guide to your evening rhythm.
Loading your evening planner… Enable JavaScript to use the calculator, or read the formula.
SMALL ROUTINES, MORE ROOM TO REST
Your evening doesn’t need to be complicated.
Give dinner a little breathing room.
Use the three-hour preferred buffer as a practical starting point for your evening.
Find a rhythm that fits you.
Meal size, symptoms, and daily routines vary. These are planning markers, not rules for everyone.
A few things you might be wondering.
What time should I stop eating before bed?
BedtimeBite uses three hours before your target bedtime as a preferred dinner cutoff. It is a planning convention, not a universal prescription. NHLBI advises avoiding large meals close to bedtime.
Is a light snack different from a large meal?
NHLBI distinguishes a light snack from a heavy meal in its sleep guidance. Individual symptoms and nutritional needs can change what works for you.
How is my dinner cutoff calculated?
We subtract your selected sleep duration from your wake time, then subtract three hours for the preferred dinner cutoff. The secondary two-hour marker is a product heuristic.
Sources: NHLBI: Healthy Sleep Habits · NIDDK: Diet and GERD