CortexLit

CortexLit tool · Sleep · Runs offline · No account

Clock Change Prep Planner

Build a night-by-night bedtime shift schedule for a clock change and print it with the Monday wake rule.

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This tool gives general information based on the research summarised in Clock Changes: What Happens to Sleep and What to Do About It. It is not a medical device, does not diagnose, and does not replace advice from your clinician.

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Free (this page)
  • night-by-night shift schedule
  • Monday wake rule
  • text export and print
  • all citations and cautions


Plus (optional, one-time)
  • calendar (.ics) bedtime reminders
  • unlimited share images
  • share card without the 'Made with CortexLit' footer


Checkout isn't live yet, so Plus is unlocked here with a local code. The check runs in your browser and can be bypassed; it is a placeholder for a real payment link.






Free tier: 1 share image per result.






Commercial disclosure: optional paid Plus tier; all evidence, cautions and the main result are free. No affiliate links, no sponsors.







What this is based on


Every output names at least one verified PubMed source. Identifiers were verified on 2026-10-11 in an earlier batch and carried over into this build; they were not re-queried here, and no retraction database was checked. Verification was at abstract level.


de 2025
de Lange MA, Richmond RC, Birnie K, et al. The effects of daylight saving time clock changes on accelerometer-measured sleep duration in the UK Biobank. J Sleep Res. 2025;34(3):e14335. doi:10.1111/jsr.14335. PMID: 39433070.
PMID 39433070 · observational study · weight 0.5 · abstract level
Romigi 2025
Romigi A, Franco V, Scoditti E, et al. The effects of daylight saving time and clock time transitions on sleep and sleepiness: a systematic review. Sleep Med Rev. 2025;84:102161. doi:10.1016/j.smrv.2025.102161. PMID: 41110263.
PMID 41110263 · systematic review · weight 1.0 · abstract level
Zolfaghari 2023
Zolfaghari S, Cyr M, Pelletier A, et al. Effects of Season and Daylight Saving Time Shifts on Sleep Symptoms: Canadian Longitudinal Study on Aging. Neurology. 2023;101(1):e74-e82. doi:10.1212/WNL.0000000000207342. PMID: 37137725.
PMID 37137725 · observational study · weight 0.5 · abstract level


Limits: This schedules bedtime shifts from your own times; it does not predict how you will respond. Individual effects vary and are worse for evening chronotypes.







Privacy


Inputs stay in this page's memory. There is no telemetry, no analytics call and no network request. Saving is opt-in, local to this browser, deletable, and unencrypted.