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I really try not to use it much though because calorie thirs and fatigue drain are all a lot worse then sleeping or using the time to do something constructive (because you got nothing done)
You probably know this but try to use that time to break down clothing, or harvest items you don't need, prepare mushrooms/rosehips. Or break down some furniture (some is possible in the dark) etc. Always try to be efficent, anyway sure you know this, hopefully answered your question.
Because of resources this is unlikely needed in Pilgrim mode, and probably not often in voyager but its good to get in the habit.
I also use it at any time during the game when I need to log off in a hurry, so I can pick up right where I left off when I log on again - of course I make sure that I am under some sort of cover or generally safe before I do so, yes Pass Time is excellent to use as a game save.
I have found (I am in Pilgrim so YMMV) that being solidly Tired tends to mean about 8 hours or less of sleep. Similarly, being Drained (indicator/level still white) tends to be more like 9 hours. What I call Red Drained (indicator has turned red) tends to be more like 10 hours. If you get all the way to the bottom, you're looking at 11 hours and if the entire meter goes red (i..e. you are exhausted and starting to lose Condition) you can sleep 12 hours (the max) and not quite be fully rested.
I add 1 hour to the above when I set how long to sleep so 9 hours if tired, 10 hours if just drained, 11 hours if red drained and 12 hours (max anyway) if exhausted. My very general/vague rule of thumb is that if the moon is at about the 10-11 position on the day/night meter then I have about 8-9 hours of darkness remaining. Adjust accordingly.
That also give me a rough prediction of what the light state is likely to be outside. Once you work out approximate equivalences, you can use Pass Time or harvesting something (can't mend in the dark) or break down some things so when you wake up you don't have to waste too much time. Of course, YMMV.