😴 睡眠周期计算器Sleep Cycle Calculator
按约 90 分钟一个睡眠周期，加上入睡所需时间，算出想在某个时间起床应该几点上床，或现在上床几点起床比较不容易在深睡中被叫醒；周期长度和入睡时间可自定义。Using sleep cycles of about 90 minutes plus the time it takes to fall asleep, find when to go to bed to wake at a set time — or when to wake if you go to bed now — so you are less likely to wake in deep sleep. Cycle length and time to fall asleep are adjustable.
使用说明与常见问题How-to & FAQ
「睡眠周期计算器」是什么？What is the Sleep Cycle Calculator tool?
按约 90 分钟一个睡眠周期，加上入睡所需时间，算出想在某个时间起床应该几点上床，或现在上床几点起床比较不容易在深睡中被叫醒；周期长度和入睡时间可自定义。Using sleep cycles of about 90 minutes plus the time it takes to fall asleep, find when to go to bed to wake at a set time — or when to wake if you go to bed now — so you are less likely to wake in deep sleep. Cycle length and time to fall asleep are adjustable.
如何使用「睡眠周期计算器」？How do I use the Sleep Cycle Calculator tool?
在「睡眠周期计算器」中，填写「我想」、「时间（24 小时制，如 07:00）」、「入睡需要（分钟）」、「每个周期（分钟）」等参数，结果会随输入实时计算并显示在下方。In the Sleep Cycle Calculator: Fill in "I want to", "Time (24-hour, e.g. 07:00)", "Minutes to fall asleep", "Cycle length (minutes)"; results are recalculated instantly as you type.
为什么按 90 分钟算？Why 90 minutes?
一个完整的睡眠周期（浅睡、深睡、快速眼动睡眠）平均约 90 分钟，个体在 70–120 分钟之间。在周期末尾醒来，通常比在深睡中被闹钟叫醒感觉更清醒。A full cycle of light, deep and REM sleep averages about 90 minutes, ranging from 70 to 120 for different people. Waking at the end of a cycle usually feels better than an alarm in deep sleep.
睡几个周期合适？How many cycles should I get?
成年人一般 5–6 个周期（7.5–9 小时）。美国睡眠医学会和睡眠研究学会建议成年人每晚至少 7 小时。For adults, usually 5–6 cycles (7.5–9 hours). The American Academy of Sleep Medicine and Sleep Research Society recommend at least 7 hours a night.
结果可以代替医生的建议吗？Can this replace medical advice?
不能。「睡眠周期计算器」基于常用公式给出估算，个体差异较大，如有健康问题请咨询医生或专业人士。No. The Sleep Cycle Calculator gives estimates from common formulas; individuals differ, so consult a doctor or professional for health decisions.
「睡眠周期计算器」免费吗？需要注册吗？Is the Sleep Cycle Calculator free? Do I need an account?
「睡眠周期计算器」完全免费，无需注册或安装，打开网页即可使用，手机和电脑都能用；输入的内容只在你的浏览器本地处理。The Sleep Cycle Calculator is completely free with no sign-up or install and works on phones and desktops; what you enter is processed only in your browser.