잠드는 데 걸리는 시간까지 포함해 90분 수면 주기에 맞춘 최적의 취침 또는 기상 시간을 계산하세요. 낮잠 시간 추천 기능도 포함되어 있습니다.
| 주기 | 시각 | 총 수면 시간 |
|---|
| 낮잠 유형 | 길이 | 효과 |
|---|---|---|
| 파워 낮잠 | 10–20 min | 개운함, 몽롱함 없음 |
| 리커버리 낮잠 | 30 min | 약간의 수면 관성, 더 많은 휴식 |
| 서파수면 낮잠 | 60 min | 기억력 향상, 약 10분간 몽롱함 |
| 풀 사이클 낮잠 | 90 min | 렘수면 한 주기 전체, 몽롱함 없음 |
수면은 약 90분 주기(얕은 잠 → 깊은 잠 → 렘수면)로 반복됩니다. 주기가 끝나는 시점에 깨어나면 개운하지만, 주기 중간(특히 깊은 잠 도중)에 깨어나면 몽롱함이 생깁니다.
목표 기상 시각을 입력하면 4, 5, 6, 7주기를 역산하고 잠드는 데 걸리는 시간을 더합니다. 취침 시각을 입력하면 잠드는 시간 이후로 주기를 더해 계산합니다.
Sleep is modelled as whole repetitions of a fixed cycle length. In the wake-time mode the tool subtracts n × cycle plus your fall-asleep latency from the target; in the two bedtime modes it adds latency first and then n × cycle. It evaluates n = 6, 5, 4 and 3, listing all four with their total hours and highlighting the 5-cycle row as the headline answer. Defaults are a 90-minute cycle and 15 minutes of latency.
Cycle length is the input people should change and rarely do. It accepts 60 to 120 minutes in five-minute steps, and its own help note offers 90 for adults, 60 for children and 80–100 for adults who run long or short. Fall-asleep latency accepts 0 to 60 minutes and shifts every result by that amount — if you routinely lie awake half an hour, leaving it at 15 puts each suggested bedtime thirty minutes too late.
Treat the output as rough targets rather than appointments. Ninety minutes is a population average that also drifts across the night, with early cycles shorter and later REM-heavy ones longer, so real boundaries wander away from any exact multiple. Nothing here models sleep debt, chronotype, caffeine, alcohol or night-time wake-ups, and the bed-now option reads your device clock, assuming you begin falling asleep at this moment.
That is the premise this tool encodes: five 90-minute cycles is 7.5 hours and gets highlighted over six. In practice total sleep matters more than boundary alignment, so do not trade away real sleep just to reach a tidier number.
Whatever you genuinely take, not the 15-minute default. The field accepts anything from 0 to 60 minutes and moves every suggested time by exactly that much. If you regularly need 30 minutes, the default leaves each bedtime half an hour too late.
Five cycles at the default 90 minutes is 7.5 hours, the low end of the usual adult range, so that is the row marked as the headline suggestion. Six cycles, a full 9 hours, is still listed if you have the time available.
No. Ninety is an average; individuals commonly run 80 to 100, and cycles lengthen through the night as REM takes a larger share. The Cycle length field accepts 60 to 120 minutes so you can fit a pattern closer to your own.
The reference table gives four options: 10–20 minutes for alertness with no grogginess, 30 minutes for more rest with some sleep inertia, 60 minutes for a memory boost at the cost of roughly 10 groggy minutes, and 90 for one complete cycle.
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