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找到完美的入睡时间或起床时间，让你精神饱满、充满活力地醒来�? </p> </header>  <div class="card"> <h2 style="text-align: center; margin-bottom: 30px;">为什么选择我们的睡眠计算器�?/h2> <div class="features-grid"> <div class="feature-card"> <div class="tip-icon">*</div> <h3>科学依据</h3> <p style="color: #8c7c6c;">基于睡眠周期研究和生理节律科�?/p> </div> <div class="feature-card"> <div class="tip-icon">*</div> <div class="feature-card"> <div class="tip-icon">*</div> <h3>个性化</h3> <p style="color: #8c7c6c;">根据你的年龄和睡眠模式定制设�?/p> </div> </div> </div>  <main id="main-content" class="calculator-section" role="main"> <div class="card"> <fieldset class="mode-buttons" role="radiogroup" aria-labelledby="calculator-mode-legend"> <legend id="calculator-mode-legend" class="visually-hidden">选择计算模式</legend> <button class="mode-btn active" onclick="setMode('wakeup')" role="radio" aria-checked="true" aria-describedby="wakeup-desc">我想�?..起床</button> <button class="mode-btn" onclick="setMode('sleep-now')" role="radio" aria-checked="false" aria-describedby="sleep-now-desc">我想现在睡觉</button> </fieldset> <div id="wakeup-desc" class="visually-hidden">根据期望的起床时间计算最佳入睡时�?/div> <div id="sleep-now-desc" class="visually-hidden">如果现在睡觉，计算最佳起床时�?/div> <div id="time-picker" class="time-picker" role="group" aria-labelledby="time-picker-label"> <div id="time-picker-label" class="visually-hidden">设置起床时间</div> <label for="hour">小时�?/label> <select id="hour" aria-label="选择小时"></select> <label for="minute">分钟�?/label> <select id="minute" aria-label="选择分钟"></select> <label for="period" class="visually-hidden">上午或下�?/label> <select id="period" aria-label="选择上午或下�?> <option value="AM">上午</option> <option value="PM">下午</option> </select> </div> <div class="time-picker" role="group" aria-labelledby="fall-asleep-label"> <label id="fall-asleep-label" for="fall-asleep-time">入睡时间�?/label> <select id="fall-asleep-time" aria-describedby="fall-asleep-help"> <option value="5">5分钟</option> <option value="10">10分钟</option> <option value="15" selected>15分钟</option> <option value="20">20分钟</option> <option value="30">30分钟</option> </select> <div id="fall-asleep-help" class="visually-hidden">你上床后平均需要多长时间才能入�?/div> </div> <button class="save-btn" onclick="calculateSleep()" style="display: block; margin: 20px auto; padding: 12px 24px; font-size: 1.1rem;" aria-describedby="calculate-help"> 计算睡眠时间 </button> <div id="calculate-help" class="visually-hidden">点击根据你的偏好计算最佳睡眠时�?/div> <div id="results" class="results" style="display: none;" role="region" aria-labelledby="results-title" aria-live="polite"> <h3 id="results-title" style="text-align: center; margin-bottom: 20px;"></h3> <div id="results-list" role="list"></div> </div> </div> </main>  <div class="card"> <h2 style="text-align: center; margin-bottom: 30px;">用户评价</h2> <div class="testimonials"> <div class="testimonial"> <div class="stars">5/5</div> <div class="testimonial"> <div class="stars">5/5</div> <div class="testimonial"> <div class="stars">5/5</div> </div> </div>  <div class="card"> <h2 style="text-align: center; margin-bottom: 30px;">改善睡眠的小贴士</h2> <div class="tips-grid"> <div class="tip-card"> <div class="tip-icon">*</div> <h3>保持规律作息</h3> <p style="color: #8c7c6c;">每天在同一时间睡觉和起床，即使是周末也要保持。这有助于调节你的生物钟�?/p> </div> <div class="tip-card"> <div class="tip-icon">*</div> <h3>优化睡眠环境</h3> <p style="color: #8c7c6c;">保持卧室凉爽�?8-20°C）、黑暗和安静。如有需要，使用遮光窗帘和耳塞�?/p> </div> <div class="tip-card"> <div class="tip-icon">*</div> <div class="tip-card"> <div class="tip-icon">*</div> <h3>限制屏幕时间</h3> <p style="color: #8c7c6c;">屏幕发出的蓝光会抑制褪黑激素。睡�?-2小时避免使用手机和电脑�?/p> </div> <div class="tip-card"> <div class="tip-icon">*</div> <div class="tip-card"> <div class="tip-icon">*</div> <h3>练习放松技�?/h3> <p style="color: #8c7c6c;">睡前尝试深呼吸、冥想或轻柔的伸展运动来平静身心�?/p> </div> </div> </div>  <div class="card"> <h2 style="text-align: center; margin-bottom: 30px;">睡眠科学</h2> <div class="tips-grid"> <div class="tip-card"> <h3>睡眠周期</h3> <p style="color: #8c7c6c;">每个睡眠周期持续�?0分钟，包括浅睡、深睡和快速眼动睡眠。完成完整周期有助于精神饱满地醒来�?/p> </div> <div class="tip-card"> <h3>生理节律</h3> <p style="color: #8c7c6c;">你的内部24小时时钟调节睡眠-觉醒周期。它受光照、进餐时间和日常习惯影响�?/p> </div> <div class="tip-card"> <h3>睡眠阶段</h3> <p style="color: #8c7c6c;">�?-2阶段：浅睡，�?阶段：深睡（恢复性），快速眼动：做梦和记忆巩固�?/p> </div> <div class="tip-card"> <h3>睡眠债务</h3> <p style="color: #8c7c6c;">睡眠不足的累积效应。慢性睡眠债务会影响情绪、记忆和身体健康�?/p> </div> </div> </div>  <div class="card"> <h2 style="text-align: center; margin-bottom: 30px;">⚠️ 重要医疗免责声明</h2> <div style="background: rgba(255, 200, 100, 0.1); border: 2px solid rgba(255, 200, 100, 0.3); border-radius: 15px; padding: 25px; margin-bottom: 30px;"> <p style="color: #ddd7b3; font-size: 1.1rem; margin-bottom: 15px; font-weight: 600;">此睡眠计算器仅供教育和信息目的使用�?/p> <ul style="color: #8c7c6c; margin-left: 20px; line-height: 1.7;"> <li>此工�?strong>不能替代专业医疗建议、诊断或治疗</strong>�?/li> <li>在做出任何关于睡眠、健康或医疗状况的决定之前，请务必咨询合格的医疗保健提供者�?/li> <li>如果你有持续的睡眠问题、睡眠障碍或健康担忧，请寻求专业医疗评估�?/li> <li>个人睡眠需求差异很�?- 我们的建议是基于平均睡眠科学研究的一般指导原则�?/li> <li>此计算器不应用于诊断睡眠障碍或替代医学睡眠研究�?/li> </ul> <p style="color: #ddd7b3; font-size: 1rem; margin-top: 15px; font-style: italic;">如果你正在经历持续的睡眠困难、白天过度疲劳或睡眠障碍症状，请咨询医疗专业人员或睡眠专家�?/p> </div> </div>  <div class="card"> <h2 style="text-align: center; margin-bottom: 30px;">常见问题</h2> <div class="faq-item"> <div class="faq-question">睡眠计算器是如何工作的？</div> <div class="faq-answer">我们的睡眠计算器使用睡眠科学来确定最佳睡眠时间。它根据你想要的起床时间计算你应该何时上床睡觉，考虑90分钟睡眠周期和你的个人入睡时间�?/div> </div> <div class="faq-item"> <div class="faq-question">什么是睡眠周期�?/div> <div class="faq-answer">睡眠周期�?0分钟的周期，包括不同的睡眠阶段：浅睡、深睡和快速眼动睡眠。完成完整周期有助于你精神饱满地醒来�?/div> </div> <div class="faq-item"> <div class="faq-question">我需要多少个睡眠周期�?/div> <div class="faq-answer">大多数成年人每晚需�?-6个完整睡眠周期（6-9小时）。具体数量取决于你的年龄、生活方式和个人需求�?/div> </div> <div class="faq-item"> <div class="faq-question">这个睡眠计算器是免费的吗�?/div> <div class="faq-answer">是的，我们的睡眠计算器完全免费使用。无需注册或付费�?/div> </div> </div>  <div class="card"> <h2 style="text-align: center; margin-bottom: 30px;">睡眠健康博客</h2> <p style="text-align: center; color: #8c7c6c; margin-bottom: 40px;">探索专家见解、科学研究和实用技巧，让你获得更好的睡眠和改善健康�?/p> <div class="features-grid"> <div class="feature-card"> <div class="tip-icon">*</div> <h3>了解睡眠周期</h3> <p style="color: #8c7c6c;">学习90分钟法则，以及如何围绕自然周期安排睡眠时间来改善醒来时的精神状态�?/p> <div style="margin-top: 15px;"> <a href="/blog/understanding-sleep-cycles.html" style="color: #ddd7b3; text-decoration: none; font-weight: 600;">阅读更多</a> </div> </div> <div class="feature-card"> <div class="tip-icon">*</div> <h3>科学支持的睡眠技�?/h3> <p style="color: #8c7c6c;">发现10个基于证据的睡眠卫生习惯，它们真正有效地改变你的夜晚�?/p> <div style="margin-top: 15px;"> <a href="/blog/sleep-hygiene-habits.html" style="color: #ddd7b3; text-decoration: none; font-weight: 600;">阅读更多</a> </div> </div> <div class="feature-card"> <div class="tip-icon">*</div> <h3>打破失眠循环</h3> <p style="color: #8c7c6c;">理解和克服失眠的全面指南，包含经过验证的策略和技巧�?/p> <div style="margin-top: 15px;"> <a href="/blog/breaking-insomnia-cycle.html" style="color: #ddd7b3; text-decoration: none; font-weight: 600;">阅读更多</a> </div> </div> </div> <div style="text-align: center; margin-top: 30px;"> <a href="/blog.html" style="color: #ddd7b3; text-decoration: none; font-weight: 600; font-size: 1.1rem;">查看所有博客文 </a> </div> </div>  <footer class="footer" role="contentinfo"> <p>💤 祝你美梦连连，睡眠质量更佳！</p> <p style="margin-top: 10px;"><strong>睡眠计算器AI</strong> - 你值得信赖的睡眠伴侣，助你获得更好的睡眠和健康�?/p> <nav aria-label="页脚导航" style="margin-top: 20px;"> <a href="/about.html">关于我们</a> | <a href="/blog.html">博客</a> | <a href="/contact.html">联系我们</a> | <a href="/medical-disclaimer.html">医疗免责声明</a> | <a href="/privacy-policy.html">隐私政策</a> | <a href="/terms-of-service.html">服务条款</a> </nav> <p style="margin-top: 10px;">© 2025 睡眠计算器AI. 保留所有权利�?/p> </footer> </div>  <script> let currentMode = 'wakeup'; // Initialize time picker function initializeTimePicker() { const hourSelect = document.getElementById('hour'); const minuteSelect = document.getElementById('minute'); // Add hours for (let i = 1; i <= 12; i++) { const option = document.createElement('option'); option.value = i; option.textContent = i; hourSelect.appendChild(option); } // Add minutes for (let i = 0; i < 60; i += 5) { const option = document.createElement('option'); option.value = i; option.textContent = i.toString().padStart(2, '0'); minuteSelect.appendChild(option); } // Set default values hourSelect.value = 7; minuteSelect.value = 0; } function setMode(mode) { currentMode = mode; // Update button styles and ARIA attributes document.querySelectorAll('.mode-btn').forEach(btn => { btn.classList.remove('active'); btn.setAttribute('aria-checked', 'false'); }); event.target.classList.add('active'); event.target.setAttribute('aria-checked', 'true'); // Show/hide time picker const timePicker = document.getElementById('time-picker'); if (mode === 'wakeup') { timePicker.style.display = 'flex'; timePicker.setAttribute('aria-hidden', 'false'); } else { timePicker.style.display = 'none'; timePicker.setAttribute('aria-hidden', 'true'); } // Update button text const calculateBtn = document.querySelector('.save-btn'); calculateBtn.textContent = mode === 'wakeup' ? '计算入睡时间' : '计算起床时间'; // Announce mode change to screen readers const announcement = mode === 'wakeup' ? '已切换到起床时间模式。请设置你期望的起床时间�? : '已切换到现在睡觉模式。计算现在睡觉的起床时间�?; announceToScreenReader(announcement); } // Function to announce messages to screen readers function announceToScreenReader(message) { const announcement = document.createElement('div'); announcement.setAttribute('aria-live', 'assertive'); announcement.setAttribute('aria-atomic', 'true'); announcement.className = 'visually-hidden'; announcement.textContent = message; document.body.appendChild(announcement); // Remove after announcement setTimeout(() => { if (document.body.contains(announcement)) { document.body.removeChild(announcement); } }, 1000); } function calculateSleep() { const fallAsleepTime = parseInt(document.getElementById('fall-asleep-time').value); const resultsDiv = document.getElementById('results'); const resultsTitle = document.getElementById('results-title'); const resultsList = document.getElementById('results-list'); resultsList.innerHTML = ''; if (currentMode === 'wakeup') { const hour = parseInt(document.getElementById('hour').value); const minute = parseInt(document.getElementById('minute').value); const period = document.getElementById('period').value; // Convert to 24-hour format let hour24 = hour; if (period === 'PM' && hour !== 12) hour24 += 12; if (period === 'AM' && hour === 12) hour24 = 0; const wakeTime = new Date(); wakeTime.setHours(hour24, minute, 0, 0); resultsTitle.textContent = `${formatTime(wakeTime)} 的入睡时间建议`; // Calculate bedtimes for different cycles [6, 5, 4].forEach(cycles => { const bedtime = new Date(wakeTime.getTime() - (cycles * 90 + fallAsleepTime) * 60000); const totalHours = Math.floor((cycles * 90 + fallAsleepTime) / 60); const totalMinutes = (cycles * 90 + fallAsleepTime) % 60; const resultItem = document.createElement('div'); resultItem.className = 'result-item'; resultItem.setAttribute('role', 'listitem'); resultItem.innerHTML = ` <div> <div style="font-size: 1.2rem; font-weight: bold; color: #ddd7b3;" role="text">${formatTime(bedtime)}</div> <div style="color: #8c7c6c; font-size: 0.9rem;" role="text">${cycles} 个睡眠周�?(${totalHours}小时 ${totalMinutes}分钟)</div> </div> <button class="save-btn" onclick="saveCalculation('${formatTime(bedtime)}', ${cycles})" aria-label="保存入睡时间 ${formatTime(bedtime)}�?{cycles} 个睡眠周�?>保存</button> `; resultsList.appendChild(resultItem); }); } else { const now = new Date(); resultsTitle.textContent = '如果你现在睡�?..'; // Calculate wake-up times for different cycles [6, 5, 4].forEach(cycles => { const wakeTime = new Date(now.getTime() + (cycles * 90 + fallAsleepTime) * 60000); const totalHours = Math.floor((cycles * 90 + fallAsleepTime) / 60); const totalMinutes = (cycles * 90 + fallAsleepTime) % 60; const resultItem = document.createElement('div'); resultItem.className = 'result-item'; resultItem.setAttribute('role', 'listitem'); resultItem.innerHTML = ` <div> <div style="font-size: 1.2rem; font-weight: bold; color: #ddd7b3;" role="text">${formatTime(wakeTime)}</div> <div style="color: #8c7c6c; font-size: 0.9rem;" role="text">${cycles} 个睡眠周�?(${totalHours}小时 ${totalMinutes}分钟)</div> </div> <button class="save-btn" onclick="saveCalculation('${formatTime(wakeTime)}', ${cycles})" aria-label="保存起床时间 ${formatTime(wakeTime)}�?{cycles} 个睡眠周�?>保存</button> `; resultsList.appendChild(resultItem); }); } resultsDiv.style.display = 'block'; // Announce results to screen readers const resultCount = resultsList.children.length; const modeText = currentMode === 'wakeup' ? '入睡时间建议' : '起床时间建议'; announceToScreenReader(`已计算并显示 ${resultCount} �?{modeText}`); } function formatTime(date) { return date.toLocaleTimeString('zh-CN', { hour: 'numeric', minute: '2-digit', hour12: true }); } function saveCalculation(time, cycles) { // Optimized notification without blocking alert const notification = document.createElement('div'); notification.style.cssText = ` position: fixed; top: 20px; right: 20px; z-index: 10000; background: #26284f; color: #ddd7b3; padding: 15px 20px; border-radius: 8px; border: 1px solid #5e637a; animation: fadeInOut 3s forwards; `; notification.textContent = `已保�? ${time} (${cycles} 个周�?`; // Add fade animation if (!document.querySelector('#notification-styles')) { const styles = document.createElement('style'); styles.id = 'notification-styles'; styles.textContent = ` @keyframes fadeInOut { 0% { opacity: 0; transform: translateX(100%); } 20%, 80% { opacity: 1; transform: translateX(0); } 100% { opacity: 0; transform: translateX(100%); } } `; document.head.appendChild(styles); } document.body.appendChild(notification); setTimeout(() => { if (document.body.contains(notification)) { document.body.removeChild(notification); } }, 3000); } // Language change function function changeLanguage(languagePath) { if (languagePath && languagePath !== window.location.pathname) { window.location.href = languagePath; } } // Initialize when DOM is ready - optimized if (document.readyState === 'loading') { document.addEventListener('DOMContentLoaded', initializeTimePicker); } else { initializeTimePicker(); } // Performance optimization: Lazy load images with Intersection Observer if ('IntersectionObserver' in window) { const imageObserver = new IntersectionObserver((entries, observer) => { entries.forEach(entry => { if (entry.isIntersecting) { const img = entry.target; if (img.dataset.src) { img.src = img.dataset.src; img.removeAttribute('data-src'); } observer.unobserve(img); } }); }); // Apply to any future lazy-loaded images document.querySelectorAll('img[data-src]').forEach(img => { imageObserver.observe(img); }); } // Performance monitoring if ('performance' in window && 'getEntriesByType' in performance) { window.addEventListener('load', function() { // Measure and report performance metrics setTimeout(function() { const navigation = performance.getEntriesByType('navigation')[0]; const paint = performance.getEntriesByType('paint'); if (navigation) { const pageLoadTime = navigation.loadEventEnd - navigation.loadEventStart; const domContentLoadedTime = navigation.domContentLoadedEventEnd - navigation.domContentLoadedEventStart; // Only log in development or send to analytics in production console.log('页面性能:', { pageLoadTime: Math.round(pageLoadTime), domContentLoadedTime: Math.round(domContentLoadedTime), firstPaint: paint.find(p => p.name === 'first-paint')?.startTime, firstContentfulPaint: paint.find(p => p.name === 'first-contentful-paint')?.startTime }); } }, 1000); }); } </script> </body> </html>