睡眠周期计算器
找到最好的时间睡觉 或者在整个睡眠周期里醒来
输入结果时更新 。
关于此计算器
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.
经常问到的问题
一次睡眠周期是多久?
About 90 minutes on average, moving through light, deep and REM sleep. The calculator aims for whole cycles — typically 5 or 6, i.e. 7.5 to 9 hours — so you wake between cycles rather than mid-cycle.
为什么要多花点时间睡着?
计算器添加了一个缓冲(默认情况下为15分钟), 以测量周期的时机, 而不是在睡觉时。
几点睡觉,早上6点起床?
设定在固定时间醒过来的模式, 输入早上 6: 00, 工具列出在那时之前完成整个周期的床位时间—— 通常在8: 45 或 10: 15 左右, 一旦包含秋睡缓冲, 通常在 晚上 8: 45 或 晚上 10: 15 左右 。
睡几小时是最好的?
大多数成年人在5到6个完整的周期里表现良好,即大约7.5至9小时,计算器标出这些选择;年轻人往往需要更多。
90分钟的周期对每个人是否准确?
否。 90分钟是平均——实际周期大约80至100分钟,整夜变化,因此,将所建议的时间视为有用的指南,而不是一项精确的规则。
它可以告诉我什么时候起床 如果我睡觉了?
是的。 切换到床位模式, 输入您上床的时间, 并列出每个周期结束时的醒醒时间, 这样您就可以选择一个适合您早上的。
API - 使用代码中的计算器
将此计算器称为自由 JSON 端点 。 不需要按键 。 将字段值发送到下面作为查询参数或 JSON 。 任何您省略的, 都会使用相同的默认值, 此页面预填的默认值是预填的; 未知参数是 400, 而不是静音零 。 读取 API 全部文件 →
终点
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);成果仅是一般指导的估计数,而不是财务、医疗或税务咨询。