I-Calculator ye-Sleep Cycle
Thola isikhathi esingcono kakhulu sokuphumula noma sokuphumula ngokuya ngemizuzu engu-90 yokuphumula.
Iziphetho zivuselelwa uma ubhala.
Malunga nale khadi
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 ebuzwa kaningi
Ingabe isikhashana sokuhlala uphumule side kangakanani?
Imini engu-90. Imini egcwele ihamba ngemijikelezo emihlanu kuya kweziyisithupha, ngayinye isuka ekhanyani iye ejulile kuze kube yi-REM. Ukuvuka ekugcineni kwemijikelezo, ngaphezu kokuphela kwemijikelezo, kuvame ukubukeka kungenakukhathazeka.
Ingabe ngidinga izimo zokuphumula eziningi?
Abaningi abantu abadala bacabanga ukuthi kungcono kakhulu ngo-5 kuya ku-6 amahora agcwele - cishe amahora angu-7.5 kuya ku-9. I-calculator ibonisa lezi zinto ezikhethwayo futhi ikhombisa izinketho ezincane ze-nap noma i-night late.
Kungani ufaka isikhathi sokuphumula?
Awunakuphumula uma uhlala phansi. Ukungeza imizuzwana engu-15 yokuphumula kwenza isikhathi sokuphumula esishiwo silinganiswe lapho uqala khona ukujikeleza uphumule.
Ngabe ngizofika nini embhedeni ukuze ngizivule ngo-7 ekuseni?
Ukwenza amahora angama-90 ahambayo ahlanu noma ayisithupha, kanye namahora angama-15 okuphumula, cabanga ukuthi uzobe uhlala embhedeni ngo-21:45 ukuqala amahora angama-6 noma ngo-23:15 ukuqala amahora angama-5. Ithuluzi lizokhombisa lezi zikhathi zokuphumula uma ufaka ihora lokuphumula le-07:00.
Ngiyithola kanjani isikhathi esingcono kakhulu sokuzivocavoca?
Yishintshe kumodi yesikhathi sokuphumula bese ufaka lapho uzolala khona; i-calculator ibala phambili kuma-90-minute cycles futhi iphakamisa amahora okuphumula aqedela i-cycle endaweni yokuyeka enye.
Ingabe ukuwa phakathi kwezimo zokuphumula kuyiqiniso?
Ukuzivocavoca ngesikhathi sokuphumula okuncane ekugcineni kwesigaba sivame ukubukeka sincane kunesifiso sokuphumula okunzulu. Ngenxa yokuthi ubude besigaba bushintsha ngemini, amahora acebisiwe ayindlela yokuqondisa hhayi i-alarms efanele.
API — sebenzisa le calculator kusuka kukhodi
Nquma le calculator njenge JSON evulekile yendawo yokuqeda - akukho isithonjana esidingekayo. Thumela amaxabiso endawo ngezansi njengezilungiselelo zombuzo noma i-JSON. Noma yini ongayishiya isebenzisa iphutha elifanayo elifakwe ngaphambili lekhasi; ipharamitha engaziwa yi-400, ayikho i-zero emnyama. Funda i-API egcwele →
Ingxenye yendawo
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);Izibalo ziyisilinganiso esisetshenziswa ukuqondisa kuphela, hhayi ukucebisa ngezimali, ukwelashwa noma ukukhokha.