Calculadora de Ciclo de Sueño

About this tool

Sleep Cycle estimates the bedtime or wake-up time that aligns your alarm with a sleep phase, using a fixed 90-minute cycle length and a 14-minute average per-phase duration. The tool takes either a desired wake time and works backward to suggest bedtimes, or a desired bedtime and works forward to suggest wake times. The output is a short list of candidate times that fall at the start of a light sleep phase, which is when waking feels easiest. The model is approximate — your real sleep architecture varies with sleep pressure, caffeine, room temperature, and stress — so the suggestions are a starting point, not a guarantee.

When to use it

• Choosing a bedtime so you wake at a specific time feeling more rested
• Picking a wake-up time that aligns with a phase boundary after a known bedtime
• Planning a nap that does not leave you groggy by hitting a partial cycle

When not to use it

• You have a diagnosed sleep disorder — the model does not account for sleep apnea, insomnia, or shift work. Follow your clinician's advice, not a calculator
• You need to track your actual sleep phases — for that, use a wearable with a sleep-staging sensor (Oura, Whoop, Apple Watch) or a polysomnography
• You need to calculate your sleep debt over many nights — this tool is for a single bedtime or wake time, not cumulative tracking

Frequently asked questions

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