Kalkaaliyihii Jirka
Ka hel waqtiyada ugu fiican ee aad u tagto hurdada ama ka soo kacdo oo dhan hurdo wareegyada.
Natiijooyinka cusbooneysiinta sida aad ku qorto.
Ku saabsan Kalkaaliyahan
A sleep cycle calculator picks the best times to fall asleep or wake up so you rise at the end of a 90-minute cycle rather than the groggy middle. Sleep runs in these cycles of roughly 90 minutes, and this tool works backward from a wake-up time to suggest bedtimes, or forward from a bedtime to suggest wake times, targeting complete 5–6 cycle nights and allowing time to fall asleep. Times can be shown in 24-hour or 12-hour format.
Choose whether you know your wake-up time or your bedtime, then the tool steps in 90-minute cycles from that anchor and lists the times that complete a whole number of cycles. It also adds a buffer (15 minutes by default) for the time it takes to actually drift off, so the cycle clock starts when you fall asleep, not when you get into bed. It highlights the 5- and 6-cycle options — about 7.5 to 9 hours — as the best targets.
For example, to wake at 7:00 am with a 15-minute fall-asleep buffer, good bedtimes are about 9:45 pm (6 cycles) or 11:15 pm (5 cycles), because each leaves you finishing a cycle right at 7:00 am. Working the other way, going to bed at 11:00 pm points to waking near 6:30 am or 8:00 am. Use it to plan a bedtime for an early alarm, or to pick a wake time that avoids the groggy feeling of waking mid-cycle.
Su'aalaha badanaa la isweydiiyo
Sidee ayey u dheer tahay wareegga hurdada?
Ku saabsan 90 daqiiqo oo celcelis ah, u gudbay iftiinka, hurdo qoto dheer iyo REM. Kalkaaliyihii ujeedada waa wareegyada oo dhan — caadi ahaan 5 ama 6, i.e. 7.5 ilaa 9 saacadood — si aad u soo kacdo u dhexeeya wareegyada ka badan mid-ciyaareedka.
Maxaa u kordhiya waqti si ay u hurdaan?
Waxaad ma seexdaan markii madaxaada ku dhuftay sariirta. Kalkaaliyihii ku daray buffer (15 daqiiqo by default) si ay u waqti wareegga waa la miisaamay marka aad dhab ahaantii ka soo jeestaan off, ma marka aad ka hesho sariirta.
Waqtiga aan u baahanahay inaan u tago qolka fadhiga si aan u soo noqdo 6 am?
Set habka in ay soo kabashada waqti go'an, galay 6:00 am, iyo qalabka liiska bedtimes in ay dhamaystiraan wareegga oo dhan by markaas - caadi ahaan ku saabsan 8:45 pm ama 10:15 pm marka ay dhacdo-sleep buffer waa la xusay.
Immisa saacadood oo hurdo ah ayaa ugu fiican?
Dadka waaweyn badankoodu waxay ku fiican yihiin shan ama lix wareegyo buuxa, taas oo ah ku saabsan 7.5 ilaa 9 saacadood. Kalkaaliyeyaasha ayaa doorashooyinkaas u muujinaya; dadka yaryar badanaa waxay u baahan yihiin in ka badan.
Ma wareegga 90-daqiiqo ah waa sax oo qof walba?
No. Saddexdan daqiiqo waa qiyaastii — wareegyada dhabta ah kala duwan yihiin in ka badan 80 ilaa 100 daqiiqo oo isbedelka habeenkii, sidaas daraaddeed u dhaqmaan mar kasta oo la soo jeediyay sida tilmaame caawin ka badan sharci sax ah.
Ma ii sheegi kartaa marka ay u soo sara kacdo haddii aan hadda seexdo?
Haa. Isku beddel si ay u qaabka waqtigii hurdada, ku dar waqtiga aad u socon doontaan hurdada, iyo liiska wakhtiyada hurdada ee dhamaadka wareeg kasta si aad u dooran kartaa mid ka mid ah oo ku habboon subaxdii.
API — isticmaal xisaabinta ka code
Wici xisaabinta sida free JSON endpoint - key ma loo baahan yahay. Dib u soo dir qiimaha goobta hoos ku qoran sida parameters su'aal ama JSON. Wax kasta oo aad ka maqan tahay isticmaalaa default la mid ah ee boggani waa hore loo buuxiyey la; parameter aan la aqoon waa 400, marnaba ma aha zero maqan. Akhri dhammaan API xuquuqda →
Xarafka
GET https://calculator.free/api/v1/sleep-cycle/curl
curl "https://calculator.free/api/v1/sleep-cycle/?mode=wake&time=07:00"JavaScript fetch()
const r = await fetch(
"https://calculator.free/api/v1/sleep-cycle/?" + new URLSearchParams({
"mode": "wake",
"time": "07:00"
}));
const data = await r.json();
console.log(data.results);Natiijooyinka waa tirakoobka loogu talagalay tilmaamaha guud oo keliya, maaha dhaqaale, caafimaad ama talo bixin canshuur.