Calculadora de Sono
Encontrar horário ideal para dormir baseado em ciclos de sono
Optimal Bedtimes
9:45 PM
9 hours (6 cycles)
11:15 PM
7.5 hours (5 cycles)
12:45 AM
6 hours (4 cycles)
Esta calculadora fornece estimativas apenas para fins informativos. Não é aconselhamento médico. Consulte um profissional de saúde antes de tomar decisões de saúde.
Understanding Sleep Cycles
Light
Light
Deep
REM
Each 90-minute cycle moves through light sleep, deep sleep, and REM sleep. Waking at the end of a cycle (during light sleep) helps you feel more refreshed.
Recommended Sleep by Age
Tips for Better Sleep
- • Maintain consistent sleep and wake times, even on weekends
- • Avoid screens 30-60 minutes before bed
- • Keep your room cool (65-68°F / 18-20°C)
- • Avoid caffeine 6+ hours before bedtime
- • Account for 10-15 minutes to fall asleep
Fontes e metodologia
90-minute sleep cycles × recommended cycles (4-6)Sleep cycle optimization
Average sleep cycle is 90 minutes. Adults need 7-9 hours (5-6 cycles).
How to Use the Sleep Calculator
Our sleep calculator helps you find optimal bedtimes and wake times based on natural 90-minute sleep cycles. Wake up feeling refreshed by timing your sleep to complete full cycles rather than waking mid-cycle.
Understanding Sleep Cycles
Each sleep cycle lasts about 90 minutes and includes:
- Stage 1 (Light Sleep): Transition between wake and sleep
- Stage 2: Body temperature drops, heart rate slows
- Stage 3 (Deep Sleep): Physical restoration, immune function
- REM Sleep: Dreaming, memory consolidation, learning
How Many Cycles Do You Need?
- 5 cycles (7.5 hours): Minimum recommended for most adults
- 6 cycles (9 hours): Optimal for recovery and peak performance
- 4 cycles (6 hours): Minimum viable (not recommended long-term)
Calculator Modes
- Wake Time: Enter when you need to wake up → get optimal bedtimes
- Bedtime: Enter when you're going to bed → get optimal wake times
- Sleep Now: Going to bed now? → see best wake times
Tips for Better Sleep
- Account for 10-15 minutes to fall asleep when calculating
- Maintain consistent sleep and wake times daily
- Avoid screens 30-60 minutes before bed
- Keep your room cool, dark, and quiet
Related Health Calculators
Track your overall health with our calorie calculator for nutrition and BMI calculator for body composition. Good sleep supports both weight management and fitness.
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