睡眠サイクル計算機 - 90分レム睡眠＆最適就寝プランナー
90分の生体内ウルトラディアン睡眠周期（ノンレム・レム）に基づき、朝の睡眠慣性（だるさ）を起こさずに爽快に目覚めるための最適就寝・起床時刻を計算します。完全ブラウザ完結のプライベート健康コックピット。
パラメータと入力設定
7:00 AM
14 minOptimal (Avg 14m)
5m (Fatigued)14m (Clinical Normal)45m (Insomnia Guard)
Today's Chronobiological Curfews
☕ Caffeine Curfew1:16 PM10h before bed
🌙 Melatonin Rise9:16 PM2h before bed
🕶️ Blue Light Off9:46 PM90m before bed
☀️ Morning Photons7:00 AM - 7:45 AMSCN master clock
Optimal Bedtime
11:16 PM
5 Cycles Sweet SpotSleep Duration
7h 30m
In bed: 7h 44mInertia Risk
11%
Near-Zero GrogginessRestoration Score
95/100
Peak Glymphatic WashRecommended Bedtimes for Your Alarm
Synchronized to complete 90-minute REM cycles. Catch the natural cortisol arousal wave at cycle boundaries.
Athletic & Neuro Peak (9.0h)9h (6 Cycles)
Go to sleep at9:46 PM
Stage Architecture:Deep 120m • REM 145m • Light 275m
Full replenishment of cellular ATP, extensive glymphatic brain waste clearance, and complete emotional consolidation.
Most Recommended (7.5h)7h 30m (5 Cycles)
Go to sleep at11:16 PM
Stage Architecture:Deep 105m • REM 105m • Light 240m
The standard biological sweet spot for adults. Maximizes slow-wave physical restoration without morning grogginess.
Functional Minimum (6.0h)6h (4 Cycles)
Go to sleep at12:46 AM
Stage Architecture:Deep 95m • REM 70m • Light 195m
Passable for short-term demanding periods. Preserves deep physical sleep but sacrifices later-morning cognitive REM stages.
Short Night Alert (4.5h)4h 30m (3 Cycles)
Go to sleep at2:16 AM
Stage Architecture:Deep 80m • REM 40m • Light 150m
High daytime fatigue risk. Significant REM sleep deficit will impair executive memory, verbal fluency, and emotional stability.
Full Cycle Matrix(4 scenarios)
