😴健康
睡眠计算器
Calculate the best bedtime or wake-up time based on 90-minute sleep cycles. Waking up between cycles feels more refreshing than being jolted awake mid-cycle.
Go to bed at one of these times:
00:46
4 cycles
6.0 hrs
23:16✓ Recommended
5 cycles
7.5 hrs
21:46✓ Recommended
6 cycles
9.0 hrs
20:16✓ Recommended
7 cycles
10.5 hrs
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How it works
This 睡眠计算器 runs entirely in your browser — no data is sent to any server. Simply fill in the fields above and the result updates instantly. You can copy the output with the copy button provided.
Frequently Asked Questions
睡眠周期是多长？
一个完整的睡眠周期约 90 分钟，包含浅睡、深睡和 REM 阶段。
每晚应该睡多少小时？
成人建议 7–9 小时，即 5–6 个完整睡眠周期。