Calculadora de Sono Online Gratuito

A complete sleep cycle lasts approximately 90 minutes and includes light sleep, deep sleep, and REM sleep stages. Waking at the end of a cycle (during light sleep) makes you feel refreshed. Waking during deep sleep causes grogginess (sleep inertia).

Most adults need 7–9 hours (5–6 complete cycles). Teenagers need 8–10 hours. Children 6–12 need 9–12 hours. Consistently sleeping under 6 hours impairs cognition, immune function, and cardiovascular health.

For a 7 AM wake-up, ideal bedtimes for complete cycles are approximately: 10:46 PM (6 cycles, 8.5 hrs), 12:16 AM (5 cycles, 7 hrs), or 1:46 AM (4 cycles, 5.5 hrs, not recommended). Open the tool for precise calculations.

Yes but with caveats. A 20-minute "power nap" avoids deep sleep entirely (refreshing without grogginess). A 90-minute nap completes one full cycle. Naps of 30–60 minutes leave you in deep sleep — causing grogginess upon waking.

Morning and afternoon exercise generally improve sleep quality. Vigorous exercise within 2 hours of bedtime raises core body temperature and heart rate, which can delay sleep onset for some people (though research is mixed).

Yes, the Calculadora de Sono on Allio Tools is completely free with no sign-up or registration required. It works directly in your browser.

Calcule os melhores horários para dormir e acordar de acordo com os ciclos do sono. No data is sent to a server — everything runs locally in your browser for maximum privacy and speed.

No installation needed. The Calculadora de Sono runs entirely in your web browser on any device — desktop, tablet, or mobile.

Completely safe. The Calculadora de Sono processes everything locally in your browser. No input data, results, or usage information is ever transmitted to or stored on any server.

After the page loads for the first time, the Calculadora de Sono works without an internet connection for all client-side processing. Tools that fetch live external data (such as DNS or network lookups) require an active connection.

The Calculadora de Sono uses clinically validated formulas such as the Mifflin–St Jeor or Harris–Benedict equations where applicable. Results are population-based estimates and can differ from measured values by 10–20% for individuals with atypical body composition. See our <a href="/methodology/">Methodology page</a> for full formula sources and references. Consult a qualified healthcare professional before making medical or dietary decisions.

The Calculadora de Sono uses an established, peer-reviewed formula endorsed by leading health organisations such as the WHO, CDC, or NIH where applicable. The specific formula is chosen for its validated accuracy across diverse adult populations under normal conditions.

Yes. The Calculadora de Sono is built with standard browser APIs and works on all modern browsers including Chrome, Firefox, Safari, and Edge — on both desktop and mobile. No plugins, extensions, or third-party software are required.

Select and copy the result text to paste into any document or app. For image tools, a Download button saves the file directly to your device. Your browser's built-in screenshot function also captures results quickly. No account or login is required.