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Pontuação de Arquitetura do Sono — Ferramenta online grátis

Estime proporções REM/NREM por autorrelato

Estime proporções de sono REM, profundo e leve a partir de duração autorrelatada, interrupções, sensação cognitiva no dia seguinte e horário de corte de cafeína. Grátis.

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Sleep Architecture Score (Self-Report)

Estimate REM / Deep / Light sleep proportions from self-report and behavioral inputs. Identifies which stage is the weak link with targeted fixes.

How to use this tool

  1. 1

    Self-report sleep

    Duration, awakenings, feel-rested, cognitive next day.

  2. 2

    Get architecture estimate

    REM / Deep / Light proportions.

  3. 3

    Identify weak link

    Per-stage fixes prioritized.

Frequently Asked Questions

Why estimate sleep architecture?
Total sleep duration is only half the picture. 7 hrs of poor architecture (low REM, low deep) can be worse than 6 hrs of healthy architecture. Wearables (Whoop, Oura) measure approximate stages but accuracy ±15-20%. Self-report + cognitive proxies are surprisingly informative.
What's healthy architecture?
Adult: ~25% REM (1.5-2 hr), ~20% deep / N3 (1-1.5 hr), ~50% light / N2, ~5% N1. Deep sleep peaks first half of night. REM peaks second half. Skipping last 2 hrs of sleep = mostly cutting REM.
How to increase deep sleep?
Resistance training 2-3×/wk increases N3. Cool bedroom (18-19°C). Não alcohol within 4 hrs of bed. Não food within 3 hrs. Magnesium glycinate 200-400mg. Adenosine: caffeine cutoff 8-10 hrs before bed.

Pontos-chave

  • Sleep Architecture Score is a free, browser-based calculator tool — estimate rem/nrem proportions from self-report.
  • Não signup, no downloads, no file uploads. Ferramentas run in your browser; the few that need an outside service say so on the page.
  • Works on desktop, tablet, and mobile. Install as a PWA for offline access.

How to Use Sleep Architecture Score

  1. Open the tool: Launch Sleep Architecture Score on Ferramentaolis — no account or download needed.
  2. Enter your data: Paste text, enter values, or select a file directly in your browser.
  3. Get instant results: Everything is processed locally — results appear immediately.
  4. Copy or download: Save your output or share it. Bookmark for quick access next time.

Sleep Architecture Score — Quick Facts

Preço
Grátis — sem limites, sem marca d’água, sem paywall
Privacidade
Processado no seu navegador. Ferramentas que precisam de um serviço externo avisam isso na página. As visitas são contadas (Google Analytics).
Plataforma
Qualquer navegador moderno — desktop, tablet ou celular
Categoria
Calculadora Ferramentas on Ferramentaolis
Offline
Works offline after first visit (Progressive Web App)
RecursoDetalhes
FerramentaSleep Architecture Score
CategoriaCalculadora
Cadastro necessárioNão
Upload de arquivoNenhum — processado no navegador
Suporte mobileTotalmente responsivo
CustoGrátis para sempre

Why Use Sleep Architecture Score?

You should try Sleep Architecture Score for a quick, private way to estimate rem/nrem proportions from self-report. Processing happens in your browser and files are never uploaded; the few tools that need an outside service say so on the page.

On the other hand, dedicated APIs or desktop tools suit batch processing better. They also handle server-side automation. For everyday tasks, browser tools offer the best speed, privacy, and convenience.

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100% Privacidade. Esta ferramenta funciona inteiramente no seu navegador. Seus dados nunca são enviados a nenhum servidor.