मुफ्त नींद चक्र योजनाकार
सर्वोत्तम सोने और जागने का समय निर्धारित करें। नींद चक्रों से ताज़गी भरी नींद की योजना बनाएं।
Use 24h format. For 10 PM enter 22
Wake After 5 Cycles (7.5h)
1,815 min from midnight
Wake After 5 Cycles (7.5h) vs Bedtime (hour, 24h)
सूत्र
Sleep Cycle Planning
A complete sleep cycle lasts approximately 90 minutes and includes light sleep, deep sleep, and REM sleep.
Ideal Wake Time = Bedtime + Fall Asleep Time + (90 min x Cycles)
Recommended Sleep Cycles
Waking at the end of a cycle (during light sleep) makes you feel more alert than waking mid-cycle.
हल किया गया उदाहरण
Bedtime at 10:30 PM, takes 15 minutes to fall asleep.
- 01Sleep starts at 10:45 PM
- 024 cycles: 10:45 PM + 6h = 4:45 AM
- 035 cycles: 10:45 PM + 7.5h = 6:15 AM
- 046 cycles: 10:45 PM + 9h = 7:45 AM
अक्सर पूछे जाने वाले प्रश्न
How long is a sleep cycle?
A complete sleep cycle averages about 90 minutes, though it can range from 70 to 120 minutes. Earlier cycles have more deep sleep; later cycles have more REM.
How many sleep cycles do I need?
Most adults need 5-6 cycles (7.5-9 hours). Teenagers may need 6+ cycles. Consistently getting fewer than 4 cycles leads to sleep deprivation.
Why do I feel groggy even after 8 hours?
You may be waking in the middle of a deep sleep phase. Try adjusting your alarm by 15-30 minutes to align with the end of a cycle.
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