Circadian Rhythm Calculator
Calculate your optimal sleep-wake cycle, determine your chronotype, and get personalized recommendations for better sleep quality and daily energy levels.
Step 1: Sleep Schedule
Circadian Rhythm Basics
Your circadian rhythm is a 24-hour internal clock that regulates sleep-wake cycles, hormone release, and body temperature. Most adults need 7-9 hours of sleep per night.
Step 2: Personal Factors
Chronotype Characteristics
Early Birds: Peak productivity in morning
Night Owls: Peak productivity in evening
Neutrals: Flexible throughout day
Knowing your chronotype helps optimize your schedule.
Circadian Rhythm Analysis
Your Sleep Analysis
Chronotype Comparison
| Chronotype | Peak Hours | Best Sleep Time | Population % |
|---|
Personalized Sleep Tips
For Early Birds (Larks)
• Schedule important tasks before noon
• Avoid caffeine after 2 PM
• Evening light exposure can help extend your day
• Consider a 20-minute afternoon nap if needed
• Keep a consistent wake time, even on weekends
Sleep Cycle Optimization
Improving Sleep Quality
1. Maintain consistent sleep schedule (±30 minutes)
2. Create a dark, cool sleeping environment (18-20°C)
3. Avoid screens 1 hour before bedtime
4. Limit caffeine intake after 2 PM
5. Get morning sunlight exposure within 30 min of waking
6. Regular exercise, but not within 3 hours of bedtime
7. Consider a bedtime routine (reading, meditation)
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