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睡眠计算器

计算最佳睡眠和起床时间

Sleep cycles last ~90 minutes. Waking between cycles helps you feel refreshed.

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ℹ️ 关于 Sleep Calculator

Calculate optimal sleep and wake times. Find the best times to go to bed or wake up based on sleep cycles. Wake up feeling refreshed by timing your cycles.

💡 使用场景

Finding optimal bedtimes
Calculating wake times
Understanding sleep cycles
Improving sleep quality
Planning around schedules

📋 使用方法

1

Enter desired wake time OR bedtime

2

View optimal times based on 90-min cycles

3

Choose a time that gives complete cycles

4

Account for time to fall asleep

💎 Pro Tips

  • Each sleep cycle is about 90 minutes
  • 5-6 complete cycles (7.5-9 hours) is ideal
  • Account for 15-20 min to fall asleep

❓ Frequently Asked Questions

A 90-minute pattern of light sleep, deep sleep, and REM stages.

Waking mid-cycle causes grogginess. Time sleep to complete cycles.

Most adults need 7-9 hours (5-6 complete cycles) per night.

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