Calcular horas de sueño
Encuentra la hora perfecta para dormir o despertar usando ciclos de sueño de 90 minutos. Despierta descansado. Basado en ciencia del sueño. Gratis, instantáneo.
🌙 Go to sleep at:
💡 Based on 90-min sleep cycles. Allow ~15 min to fall asleep.
Sleep is not merely rest — it is a highly structured biological process during which your brain consolidates memories, your body repairs tissues and your hormonal system rebalances. Our sleep calculator works by calculating backward from your desired wake-up time to identify the optimal bedtimes that align with your natural 90-minute sleep cycles. Waking in the middle of a deep sleep phase — rather than at its natural end — is the primary cause of that groggy, disoriented feeling known as sleep inertia.
Quality sleep is inseparably connected to other health metrics. Research consistently shows that sleep deprivation disrupts appetite-regulating hormones, making weight management far more difficult. We recommend pairing your sleep optimisation with our BMI Calculator and Calorie Calculator for a genuinely holistic picture of your physical well-being.
Adults generally require 7–9 hours of sleep per night according to the National Sleep Foundation, but individual needs vary based on age, genetics and health conditions. The most important principle is consistency — going to bed and waking at the same time every day, even on weekends, anchors your circadian rhythm and maximises the restorative quality of every sleep cycle.
¿Qué es un ciclo de sueño y por qué importa?
El sueño se compone de ciclos de aproximadamente 90 minutos con fases NREM y REM. Una noche completa incluye 5-6 ciclos. Despertarse a mitad de un ciclo provoca inercia del sueño. Nuestra calculadora recomienda horas de acostarse alineadas con el final de los ciclos.
La deuda de sueño y sus efectos reales
Perder 90 minutos de sueño por noche durante una semana altera mediblemente las funciones cognitivas.
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