I-Calculator yeSikhumbuzo se-Sleep
Fumana ixesha elifanelekileyo lokulala okanye lokuvuka ngokusekwe kwixesha lokuphumla elimalunga nemizuzu engama-90.
Iinketho ze projekti
Malunga nale Calculator
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.
Imibuzo ebuza rhoqo
Ihlala ixesha elingakanani inkqubo yokulala?
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.
Ndifuna ukuphumla kangangeeyure ezili-12 ngemini?
Most adults feel best with five to six complete cycles — roughly 7.5 to 9 hours. The calculator highlights those options and lists shorter ones for a nap or a late night.
Kutheni ukongeza ixesha lokulala?
Ungenakuphumla xa ulala. Ukongeza imizuzu engama-15 yokuqala kokuhlala uphumla kwenza ukuba ixesha lokuphumla elicebiswe lihambelane nokuqala kokuhamba ngokujikeleza kokuhlala.
What time should I go to bed to wake at 7am?
Kwiinkqubo ezili-90 zemizuzu ezili-5 okanye ezili-6 kunye nemizuzu engama-15 yokulala, khangela ukuba ufike ebhedini malunga ne-21:45 kwinkqubo ezili-6 okanye i-23:15 kwinkqubo ezili-5. Isixhobo sidwelisa ezi xesha zokuhlala ebhedini xa ufaka ixesha lokuvuka le-07:00.
Ndiyifumana njani ixesha elifanelekileyo lokuvuka?
Tshintsha kwindlela yokuhlala uze ungene xa uza kuphumla; i-calculator ibala phambili kwimizuzu engama-90 yokujikeleza kwaye icebisa ixesha lokuvuka eligqiba umjikelo kunokuba liphucule omnye.
Ingaba ukuvuka phakathi kweenkqubo zokuphumla kulungile?
Ukuvuka ngexesha lokuphumla okuncinci ekupheleni komjikelo kunemvakalelo yokuba uziva ungakhathali ngakumbi kunokuvuka emva kophumla olunzulu. Kuba umjikelo uphakame ngokuhluka-hluka ngobusuku, amaxesha acebisweyo ayincam kune alarm echanekileyo.
API — sebenzisa le calculator ukusuka kwikhowudi
Nceda le khadi lemali njengendawo esemva ye-JSON ekhululekileyo - akukho qhosha lifunekayo. Thumela amaxabiso endawo ezantsi njengeparameter yombuzo okanye i-JSON. Nantoni na oyenzayo isebenzisa okungagqibekanga okufanayo eli phepha ligqityiwe ngaphambili; iparameter engaziwayo yi 400, ayikho i zero ekhululekileyo. Funda i-API epheleleyo →
Incopho yesiphelo
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);Results are estimates for general guidance only, not financial, medical or tax advice.