Sleep planning
Circadian Rhythm Schedule Builder
Aligning your sleep with consistent light cues improves energy, focus, and hormone balance. Enter your target wake-up time and chronotype to plan a restorative routine.
Average timing, flexible schedule.
Leave blank to use chronotype default (8 h).
Recommended routine
Bedtime
10:00 p.m.
Wake time
7:00 a.m.
Morning light exposure
7:15 a.m. (at least 10 minutes outdoors)
Movement window
7:45 a.m. (light movement/stretching)
Peak focus block
9:00 a.m. – 11:00 a.m.
Wind-down routine
9:00 p.m. (screens off, relax)
Dim lights / melatonin
8:30 p.m.
Total sleep opportunity
9.00 hours (incl. 60 min sleep latency)
You are offering 7 to 9 hours of rest. Combine with consistent light cues and activity timing for best results.
How to Use This Calculator
Identify your chronotype
Choose the option that best reflects when you feel most alert. Unsure? Select intermediate and adjust based on energy feedback.
Set wake goals and sleep needs
Plan around work/school obligations. Adjust sleep duration to meet personal recovery needs.
Follow light and wind-down cues
Consistent morning sunlight, evening dimming, and regular bedtimes anchor your circadian rhythm.
Formula
Bedtime = Wake time − (Desired sleep duration + Sleep latency)
Focus window starts 2 hours after wake and lasts ~2 hours.
Light cues: morning light within 30 minutes of wake, evening dim light ≥ 90 minutes before bed enhances melatonin production.
Full Description
Circadian rhythms are regulated by the suprachiasmatic nucleus (SCN) and are synchronized by light, meals, temperature, and social cues. Aligning daily behaviors with your rhythm can improve sleep quality, hormonal balance, and cognitive performance.
Track how you feel at different schedules and adjust gradually. If insomnia, shift-work disorder, or excessive daytime sleepiness persist, consult a sleep specialist for targeted therapies.
Frequently Asked Questions
How fast can I shift my sleep schedule?
Adjust bedtime/wake time by 15–30 minutes per day. Use consistent light cues to help your body adapt.
Does meal timing matter?
Yes. Eat breakfast within 1–2 hours of waking and finish dinner 2–3 hours before bed to reinforce circadian signals.
Can I catch up on sleep on weekends?
Large weekend shifts can cause social jet lag. Aim for consistent schedules, with ≤1 hour variation.
What if I work night shifts?
Shift workers need tailored strategies (controlled light exposure, naps, melatonin). Consult occupational health or a sleep specialist.