Sleep Calculator

Best times to sleep and wake up based on 90-minute cycles, by age group.

Created by: Renato Passos, Eng. de Software
Reviewed by: Renato Passos, Eng. de Software

Last updated: Apr 18, 2026

Medical disclaimer. This tool is informational and educational. See full disclaimer

About this tool

Calculadora de horário ideal de sono baseada em ciclos de 90 minutos (NREM+REM). Use três modos: marcar hora de acordar, dormir agora ou ir dormir às X. Ajusta-se à sua faixa etária conforme National Sleep Foundation.

Frequently asked questions

Por que ciclos de 90 minutos?

Cada ciclo completo de sono (NREM + REM) dura em média 90 min. Acordar no final de um ciclo (vs no meio) reduz a inércia do sono.

Por que 14 minutos para adormecer?

Valor médio populacional (Roffwarg et al.). Se você demora mais, ajuste mentalmente.

Cochilos valem?

Sim. Siestas de 20-30 min restauram sem criar inércia. Acima de 60 min geralmente caem em sono profundo.

Related tools

Online Alarm Clock

Set an alarm for a specific time with sound and browser notification.

Medical disclaimer

This tool is informational and educational. It does not constitute medical diagnosis, prescription or treatment advice, nor is it a substitute for care from a licensed physician. Input data is processed locally in your browser and is never sent to our servers, in line with HIPAA (US) and GDPR (EU) principles for health data minimization. For any health concern, consult a licensed physician (MD/DO) or your national health service. In emergencies in the US dial 911; in the EU dial 112.

See all platform disclaimers