Kalkaaliyihii Jirka
Ka hel bedtimes ugu fiican ama wakhtiyada hurdada ku saleysan wareegyada hurdada 90-daqiiqo.
Natiijooyinka cusbooneysiinta sida aad ku qorto.
Ku saabsan Kalkaaliyahan
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.
Su'aalaha badanaa la isweydiiyo
Sidee dheer waa wareegga hurdada?
Ku saabsan 90 daqiiqo. A habeen buuxa u socdaa afar ilaa lix ka mid ah wareegyada, mid kasta oo ka gudbaya iftiinka si qoto dheer si ay hurdo REM. Jiifsiga dhamaadka wareegga, ka badan mid-dhexe wareegga, u muuqdaan in ay dareemaan ka yar groggy.
Sidee badan oo hurdo wareegyada aan u baahanahay?
Dadka waaweyn badankoodu waxay dareemaan ugu fiican oo leh shan ilaa lix wareegyada buuxa - in ka badan 7.5 ilaa 9 saacadood. Kalkaaliyihii xusuusin doona doorashooyinkaas iyo liiska kuwa yar yar ee a NAP ama habeen dambe.
Maxaa u kordhiya waqti si ay u hurdaan?
Maad seexato waqti aad ku fadhido. In la kordhiyo celcelis ahaan 15 daqiiqo oo hurdo-waqtiga bilaabashada ka dhigaysa la soo jeediyay waqtigii hurdada line up la marka aad dhab ahaantii bilaabaan bicycles hurdada.
Waqtiga aan u baahanahay inaan u dhaqaaqo jiifto si ay u soo noqdaan at 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.
Sidee baan u heli karaa waqti ugu fiican ee la soo sara kici?
Isku beddel si aad u moodo jiifto iyo galay marka aad seexato; xisaabinta tirada hore ee 90-daqiiqo wareegyada iyo soo jeedin wakhtiyada hurdo oo dhamaystiran wareegga ka badan in ay ka mid ah ka qaybqaadasho.
Ma waa in la soo kabsado u dhexeeya wareegyada hurdada dhab ahaan dhab ah?
Wakhtiga hurdada iftiinka ee dhamaadka wareegga waa in ay dareemaan in ka yar groggy ka hor in ay hurdada ka soo baxay. Sababta oo ah dhererka wareegga kala duwan habeenkii, jeer ee la soo jeediyay waa tilmaame ka badan in ay tahay alarm sax ah.
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/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);Natiijooyinka waa tirakoobka loogu talagalay tilmaamaha guud oo keliya, maaha dhaqaale, caafimaad ama talo bixin canshuur.