5 min read
2026-02-15
If your alarm goes off at 6:00 a.m., the calculator will tell you to go to bed at 10:30 or 9:00 p.m. to wake up at the end of your sleep cycle and feel rested.
When working night shifts, planning your sleep is especially important. The calculator will help determine the optimal windows for rest.
If you experience jet lag, the calculator helps you adapt the mode:
| Belt difference | Adaptation time | Strategy |
|---|---|---|
| 1-3 hours | 1-2 days | Shift the mode by 1 hour/day |
| 4-6 hours | 3-5 days | Use melatonin + light |
| 7-12 hours | 5-10 days | Start onboarding in 3 days |
The calculator will help you calculate the duration of a daytime nap: 20 minutes for alertness or 90 minutes for a full cycle. Intermediate values lead to drowsiness.
Before an exam, interview or competition, it is important to get enough sleep. Start preparing your regimen 3-5 days in advance, using the calculator for accurate planning.
| Situation | Cycles | Total time |
|---|---|---|
| Minimum for an adult | 4 | 6 hours |
| Optimum | 5 | 7.5 hours |
| Maximum Recovery | 6 | 9 o'clock |
See also: Water norm calculator, Pulse zones