Calculadora de Ciclo de Sono Gratis
Calcule horarios ideais para dormir com base na hora de acordar e ciclos de sono de 90 minutos.
Use 24-hour format (e.g., 7 = 7 AM, 22 = 10 PM)
Bedtime (5 cycles / 7.5 hrs) - Recommended
23.50 hour (decimal)
Bedtime (5 cycles / 7.5 hrs) - Recommended vs Wake-up Hour (24h)
Formula
## Sleep Cycles One complete sleep cycle lasts approximately **90 minutes**. Most adults need 5-6 complete cycles per night. | Cycles | Duration | |---|---| | 4 cycles | 6 hours | | 5 cycles | 7.5 hours (recommended) | | 6 cycles | 9 hours | Waking between cycles (rather than mid-cycle) helps you feel more refreshed.
Exemplo Resolvido
Waking up at 7:00 AM.
- 01Wake time = 7:00 = 420 minutes
- 026 cycles: 420 - 540 = -120 min => (-120 + 1440) / 60 = 22.0 (10:00 PM)
- 035 cycles: 420 - 450 = -30 min => (-30 + 1440) / 60 = 23.5 (11:30 PM)
- 044 cycles: 420 - 360 = 60 min => 60 / 60 = 1.0 (1:00 AM)
Perguntas Frequentes
How long is a sleep cycle?
A sleep cycle lasts about 90 minutes and includes stages of light sleep, deep sleep, and REM sleep.
How many hours of sleep do I need?
Most adults need 7-9 hours. The ideal amount is 5 complete cycles (7.5 hours), but 6 cycles (9 hours) is also healthy.
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