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Time is in a 24 hour format, for example: "22:30" is 10:30pm
We recommend using a tool such as google calendar to remind you when you should start going to sleep and an alarm to wake you up on time. Usually adapting to a new schedule takes 2-4 weeks before you start to notice a difference. If you try it and don’t feel it is for you, try another one out and see if it fits better.