Calculadora de Horário de Dormir e Acordar por Ciclo de Sono

Como o cálculo funciona

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.

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