Circadian Rhythm Calculator
Discover your optimal daily schedule based on your natural circadian rhythm and chronotype.
Your Settings
About Circadian Rhythms
Your circadian rhythm is your bodys internal 24-hour clock. It influences sleep, hormone release, body temperature, and cognitive function. Working with your rhythm improves energy and productivity.
Intermediate (Bear)
Follows solar cycle, most common type
Wake
7:00 AM
Sleep
11:00 PM
Your Optimal Schedule
⏰
Wake Up
Natural wake time
7:00 AM
☀️
Peak Cortisol
Highest alertness begins
7:30 AM
🎯
Peak Focus
Best for analytical work
8:00 AM
🏃
Morning Exercise
Optimal workout window
10:00 AM
💻
Deep Work
Complex problem solving
9:00 AM
🍽️
Lunch
Main meal recommended
12:00 PM
😴
Energy Dip
Natural afternoon slump - nap if needed
2:00 PM
⚡
Second Wind
Creativity and coordination peak
4:00 PM
🏋️
Evening Exercise
Best for strength/cardio
5:00 PM
🌙
Wind Down
Melatonin rising - dim lights
9:00 PM
🛏️
Ideal Bedtime
Optimal sleep start
11:00 PM