睡眠計算機
睡眠と回復睡眠サイクルに基づいて最適な就寝時間と起床時間を計算します
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Sleep Cycle Calculator
Optimize your sleep by waking at the end of a complete cycle
Go to Bed At
To wake up feeling refreshed
Understanding Sleep Cycles
Each complete sleep cycle lasts approximately 90 minutes. Waking at the end of a cycle (during light sleep) helps you feel more refreshed and alert.
Sleep Support Supplements
Melatonin
0.5 - 5 mg 30-60 min before bedMagnesium
200 - 400 mg Glycinate form preferredL-Theanine
100 - 200 mg Promotes relaxationGlycine
3 g Improves sleep qualitySleep Hygiene Tips
Consistency
Keep the same sleep schedule, even on weekends
Temperature
Keep bedroom cool (65-68°F / 18-20°C)
Screen Time
Avoid screens 1 hour before bed
Caffeine
No caffeine 6+ hours before bedtime
Exercise
Regular exercise, but not within 3 hours of bed
Alcohol
Avoid close to bedtime (disrupts REM)
Sleep needs vary by individual. Most adults need 7-9 hours of sleep. Consult a healthcare provider if you have chronic sleep issues.
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Sleep Cycles
Wake refreshed by aligning with cycles.