{"id":74663,"date":"2026-11-12T17:13:28","date_gmt":"2026-11-12T17:13:28","guid":{"rendered":"https:\/\/www.worldclock.com\/sleep-calculator\/"},"modified":"2026-11-12T17:13:28","modified_gmt":"2026-11-12T17:13:28","slug":"sleep-calculator","status":"publish","type":"page","link":"https:\/\/www.worldclock.com\/fil\/sleep-calculator\/","title":{"rendered":"Sleep Calculator \u2013 Kailan Dapat Matulog"},"content":{"rendered":"<div class=\"wc wc-tool-page wc-tool-page--sleep\"><header class=\"wc-thero\"><div class=\"wc-thero__text\"><nav class=\"wc-crumbs\" aria-label=\"Breadcrumb\"><ol><li><a href=\"https:\/\/www.worldclock.com\/fil\/\">World Clock<\/a><\/li><li><a href=\"https:\/\/www.worldclock.com\/fil\/mga-tool\/\">Mga Time Tool<\/a><\/li><li><span aria-current=\"page\">Sleep Calculator \u2013 Kailan Dapat Matulog<\/span><\/li><\/ol><\/nav><p class=\"wc-eyebrow\"><span aria-hidden=\"true\">\ud83d\ude34<\/span> Libreng tool<\/p><h1 class=\"wc-thero__title\">Sleep Calculator \u2013 Kailan Dapat Matulog<\/h1><p class=\"wc-thero__lead\">Hanapin ang pinakamagandang oras para matulog o gumising, batay sa 90-minutong sleep cycle, para magising ka sa pagitan ng mga cycle sa halip na sa malalim na tulog.<\/p><\/div><\/header><div class=\"wc-tool\"><div class=\"wc-sleep\" data-wc-tool=\"sleep\"><div class=\"wc-sleep__grid\"><div class=\"wc-sleep__box\"><h2>Gusto kong gumising nang<\/h2><div class=\"wc-tbar\"><label class=\"wc-field\"><span>Oras ng paggising<\/span><input type=\"time\" value=\"07:00\" data-wake><\/label><button type=\"button\" class=\"wc-btn\" data-calc-bed>Hanapin ang oras ng pagtulog<\/button><\/div><div data-beds><\/div><\/div><div class=\"wc-sleep__box\"><h2>Matutulog ako nang<\/h2><div class=\"wc-tbar\"><label class=\"wc-field\"><span>Oras ng pagtulog<\/span><input type=\"time\" value=\"23:00\" data-bed><\/label><button type=\"button\" class=\"wc-btn\" data-calc-wake>Hanapin ang oras ng paggising<\/button><button type=\"button\" class=\"wc-btn wc-btn--ghost\" data-now>\ud83d\ude34 Matutulog na ako ngayon<\/button><\/div><div data-wakes><\/div><\/div><\/div><p class=\"wc-tnote\">Kasama sa mga oras ang mga 14 na minuto bago makatulog. Baguhin: <label><input type=\"number\" min=\"0\" max=\"60\" value=\"14\" data-fall> minuto<\/label>.<\/p><\/div><\/div><section class=\"wc-section wc-tool-info\"><div class=\"wc-prose\"><h2>Bakit mahalaga ang sleep cycle<\/h2><p>Sa gabi, dumadaan ka sa mga cycle ng mababaw, malalim at REM na tulog na tumatagal nang mga 90 minuto bawat isa. Ang paggising sa dulo ng isang cycle, kapag pinakamababaw ang tulog, ay kadalasang mas madali kaysa magising sa gitna ng malalim na tulog \u2013 kahit mas kaunti ang naitulog mo.<\/p><p>Kailangan ng karamihan ng nasa hustong gulang ang 7\u20139 na oras, o lima o anim na buong cycle. Ang mga mungkahing oras na may markang \u2605 ang nagbibigay ng pinakamalusog na dami. Iba-iba ang haba ng cycle sa bawat tao, kaya gawing gabay lang ang mga oras at iusog nang 10\u201315 minuto kung matamlay ka pa rin paggising.<\/p><\/div><\/section><section class=\"wc-section wc-faq\"><h2>Mga madalas itanong<\/h2><details><summary>Gaano katagal ang isang sleep cycle?<\/summary><p>Tumatagal nang mga 90 minuto sa karaniwan ang isang buong sleep cycle, bagaman puwede itong mula mga 70 hanggang 120 minuto. Karamihan ng tao ay dumadaan sa apat hanggang anim na cycle bawat gabi.<\/p><\/details><details><summary>Anong oras ako dapat matulog para magising nang 7am?<\/summary><p>Para sa anim na buong cycle, matulog nang mga 9:46pm; para sa limang cycle, mga 11:16pm \u2013 parehong kasama ang mga 14 na minuto bago makatulog.<\/p><\/details><\/section><section class=\"wc-section wc-tools-grid\"><div class=\"wc-section__head\"><h2>Iba pang libreng time tool<\/h2><a href=\"https:\/\/www.worldclock.com\/fil\/mga-tool\/\">Lahat ng tool \u2192<\/a><\/div><div class=\"wc-toolcards\"><a class=\"wc-toolcard wc-toolcard--hours\" href=\"https:\/\/www.worldclock.com\/fil\/hours-calculator\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u231b<\/span><span class=\"wc-toolcard__name\">Hours Calculator<\/span><span class=\"wc-toolcard__desc\">Oras sa pagitan ng dalawang oras.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--timecard\" href=\"https:\/\/www.worldclock.com\/fil\/time-card-calculator\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\uddc2\ufe0f<\/span><span class=\"wc-toolcard__name\">Time Card Calculator<\/span><span class=\"wc-toolcard__desc\">Lingguhang oras, overtime at sahod.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--decimal\" href=\"https:\/\/www.worldclock.com\/fil\/decimal-time-converter\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd22<\/span><span class=\"wc-toolcard__name\">Decimal Time Converter<\/span><span class=\"wc-toolcard__desc\">Oras:minuto \u21c4 decimal.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--pomodoro\" href=\"https:\/\/www.worldclock.com\/fil\/pomodoro-timer\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83c\udf45<\/span><span class=\"wc-toolcard__name\">Pomodoro Timer<\/span><span class=\"wc-toolcard__desc\">25-minutong focus session.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--jetlag\" href=\"https:\/\/www.worldclock.com\/fil\/jet-lag-calculator\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u2708\ufe0f<\/span><span class=\"wc-toolcard__name\">Jet Lag Calculator<\/span><span class=\"wc-toolcard__desc\">Personal na plano laban sa jet lag.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--markets\" href=\"https:\/\/www.worldclock.com\/fil\/oras-ng-stock-market\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udcc8<\/span><span class=\"wc-toolcard__name\">Oras ng Stock Market at Negosyo<\/span><span class=\"wc-toolcard__desc\">Bukas ba ang market ngayon?<\/span><\/a><a class=\"wc-toolcard wc-toolcard--bell\" href=\"https:\/\/www.worldclock.com\/fil\/stock-market-countdown\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd14<\/span><span class=\"wc-toolcard__name\">Stock Market Countdown<\/span><span class=\"wc-toolcard__desc\">Countdown sa opening bell.<\/span><\/a><a class=\"wc-toolcard wc-toolcard--converter\" href=\"https:\/\/www.worldclock.com\/fil\/time-zone-converter\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd01<\/span><span class=\"wc-toolcard__name\">Time Zone Converter<\/span><span class=\"wc-toolcard__desc\">Mag-convert ng oras sa pagitan ng anumang lungsod.<\/span><\/a><\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":"","bs_cache_bypass_cache":0,"bs_cache_related_page":0},"class_list":["post-74663","page","type-page","status-publish","hentry"],"acf":[],"taxonomy_info":[],"featured_image_src_large":false,"author_info":{"display_name":"clocker","author_link":"https:\/\/www.worldclock.com\/fil\/author\/clocker\/"},"comment_info":"","_links":{"self":[{"href":"https:\/\/www.worldclock.com\/fil\/wp-json\/wp\/v2\/pages\/74663","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.worldclock.com\/fil\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.worldclock.com\/fil\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/fil\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/fil\/wp-json\/wp\/v2\/comments?post=74663"}],"version-history":[{"count":0,"href":"https:\/\/www.worldclock.com\/fil\/wp-json\/wp\/v2\/pages\/74663\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.worldclock.com\/fil\/wp-json\/wp\/v2\/media?parent=74663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}