Circadian Compass

Discover your unique biological rhythm and optimize every hour

About You

Circadian rhythms shift predictably with age and vary slightly by sex. This helps us calibrate your personal rhythm.

📚 Science: Research shows chronotype (your natural sleep timing) shifts ~2 hours later during adolescence, then gradually advances earlier with each decade of age.

Your Natural Sleep Pattern

Imagine you have NO obligations tomorrow. When would you naturally fall asleep and wake up?

📚 Science: The difference between your natural and actual sleep times is called "social jet lag." Even 1-2 hours of chronic misalignment is associated with metabolic issues and mood disturbances.

Your Energy Patterns

These questions help identify your unique alertness rhythm.

Very groggy Alert & energized
Barely notice Very strong dip
📚 Science: The post-lunch dip isn't just from eating—it's a genuine circadian phenomenon that occurs even when fasting. Evening types often have a more pronounced dip.

Light & Lifestyle

Light exposure is the most powerful signal for your circadian clock.

Very little Constantly
📚 Science: Morning light exposure (especially within 1-2 hours of waking) is one of the most powerful ways to stabilize your circadian rhythm and improve alertness.

Your Goals

What would you most like to optimize?

Very rigid Highly flexible

Your Circadian Profile

—
Chronotype
—
Est. Sleep Need
—
Social Jet Lag
Your Chronotype Spectrum
Extreme Owl Intermediate Extreme Lark

Your Optimal 24-Hour Rhythm

—
—

Personalized Recommendations

Your Daily Blueprint

Understanding Your Results

About Your Chronotype Score:
Your chronotype is influenced by genetics (~50%), age, sex, and light exposure habits. It represents your biological tendency, not a fixed destiny. With consistent light exposure and sleep timing, you can shift your rhythm up to 1-2 hours over several weeks.
About Social Jet Lag:
The mismatch between your biological clock and social schedule creates chronic stress on your system. Research shows each hour of social jet lag is associated with increased risks for metabolic issues, mood disturbances, and reduced cognitive performance. Even partial alignment helps.
Key Circadian Anchors:
Your Core Body Temperature Minimum (CBTmin) is estimated to occur around —. This is the anchor point for your entire circadian system. Light exposure after this time advances your rhythm (makes you earlier), while light before delays it (makes you later).