Sleep Cycle Calculator
Pezani nthawi yabwino yogona kapena nthawi yozizira malinga ndi zigawo za 90-mphindi zogona.
Zithunzizi zimasintha monga momwe mumalemba.
Zachidule
A sleep cycle calculator suggests bedtimes or wake-up times aligned to 90-minute sleep cycles, so you wake between cycles rather than in the middle of deep sleep and feel more refreshed. It counts back or forward in 90-minute blocks and adds the time it takes to fall asleep. Most adults do best on five to six complete cycles (7.5–9 hours).
Say you must wake at 07:00 and take about 15 minutes to drop off. Six cycles need 6 × 90 = 540 minutes of sleep plus 15 to fall asleep, so you should be in bed by 21:45; five cycles push that to 23:15. Switch to bedtime mode and it counts forward instead, suggesting wake times that land at the end of a cycle rather than mid-cycle.
Use it to pick a bedtime that leaves you waking during light sleep, when you tend to feel less groggy. The highlighted five- and six-cycle options match the 7.5–9 hours most adults need, while the shorter three- and four-cycle rows suit a nap or an unavoidably late night. Cycle length averages 90 minutes but varies between people and across the night, so treat the times as a helpful guide.
Mafunso ofunsidwa nthawi zambiri
Kodi ndi nthawi yayitali bwanji yogona?
About 90 minutes. A full night moves through four to six of these cycles, each passing from light to deep to REM sleep. Waking at the end of a cycle, rather than mid-cycle, tends to feel less groggy.
Kodi ndiyenera kukhala ndi zigawo zingati za kugona?
Anthu ambiri okalamba amasangalala kwambiri ndi zigawo zitatu mpaka zisanu zokwanira - pafupifupi maola 7.5 mpaka 9. Calculator imasonyeza izi zosankha ndi mnda wazifupi za nap kapena usiku watha.
N'chifukwa chiyani kuwonjezera nthawi kuti ayambe kugona?
Kuwonjezera pafupifupi maola 15 a nthawi yoyamba ya nthawi yoyamba imapanga nthawi yopemphera yopemphera yomwe imaperekedwa ndi nthawi yomwe mumayamba kuyendetsa magalimoto pogwiritsa ntchito chisamaliro.
Nthawi iti yomwe ndiyenera kupita kukagona kuti ndizindikire pa 7am?
For five or six 90-minute cycles plus about 15 minutes to fall asleep, aim to be in bed around 21:45 for six cycles or 23:15 for five. The tool lists these bedtimes once you enter a 07:00 wake time.
Kodi ndingatani kuti ndidziwe nthawi yabwino yoyamba kugona?
Kusintha kwa nthawi yogona mode ndi kulowa pamene inu mudzagona; calculator amawerengera patsogolo mu 90-mphindi zigawo ndi kulimbikitsa wake nthawi kuti amaliza chigawo motero kulepheretsa mmodzi.
Kodi kuwala pakati pa zigawo za kugonana ndichodabwitsa?
Kuwala kwa chisanu kumapeto kwa chikhalidwe kumatha kuzindikira kuti chikhalidwe chimawoneka ngati chosagwira ntchito kuposa kuwala kwa chisanu. Chifukwa cha kukula kwa chikhalidwe, nthawi zovomerezeka ndi zowongoka kuposa zosayenera.
API — kugwiritsa ntchito izi calculator kuchokera code
Kuti mudziwe zambiri, pitani ku www.json.org/json.html. Kuti mudziwe zambiri, pitani ku www.json.org/json.html. Chomweko chilichonse chimene mumasiya chimagwiritsa ntchito mfundo yoyamba yomweyi yomwe tsambali limagwiritsa ntchito; mfundo yosadziwika ndi 400, siyiyenera kukhala zero yosadziwika. Onani zonse API docs →
Chithunzi
GET https://calculator.free/api/v1/sleep/curl
curl "https://calculator.free/api/v1/sleep/?mode=wake&time=07:00"JavaScript fetch()
const r = await fetch(
"https://calculator.free/api/v1/sleep/?" + new URLSearchParams({
"mode": "wake",
"time": "07:00"
}));
const data = await r.json();
console.log(data.results);Zimenezi ndi zowerengera zokhudzana ndi malangizo amtundu uliwonse, si zokhudzana ndi ndalama, zamoyo kapena zokhudzana ndi ndalama.