Calculadora de Ciclo do Sono

This calculator is based on the scientific understanding of sleep architecture and the ~90-minute sleep cycle duration established by sleep research. A complete sleep cycle averages approximately 90 minutes and includes four stages: NREM Stage 1 (light sleep, 5-10 minutes), NREM Stage 2 (moderate sleep, 20 minutes), NREM Stage 3 (deep/slow-wave sleep, 20-40 minutes), and REM sleep (10-60 minutes, increasing in later cycles). The calculator adds a standard sleep onset latency of 15 minutes (the average time for a healthy adult to fall asleep) and recommends wake times that align with the end of complete cycles, when you are in the lightest sleep stage and most likely to wake feeling refreshed. Optimal sleep duration research suggests 4-6 complete cycles per night (6-9 hours), with 5 cycles (7.5 hours) being ideal for most adults. Data sources: Sleep cycle research from Dement & Kleitman (1957), updated by modern polysomnography studies. Sleep onset latency norms from the American Academy of Sleep Medicine. Limitations: Individual cycle duration varies from 80-120 minutes. Sleep onset latency varies widely (5-30+ minutes). Factors like alcohol, medications, sleep disorders, and age significantly affect sleep architecture. This calculator uses population averages and may not precisely match your individual sleep patterns.