免费睡眠周期规划器
规划完整睡眠周期，在浅睡阶段自然醒来。
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)
公式
## 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 | Cycles | Sleep Duration | Best For | |---|---|---| | 4 | 6 hours | Minimum rest | | 5 | 7.5 hours | Most adults | | 6 | 9 hours | Recovery, teens | Waking at the end of a cycle (during light sleep) makes you feel more alert than waking mid-cycle.
计算示例
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
常见问题
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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