Self Diagnosis

Check My Circadian Rhythm

Enter your typical sleep habits to receive a customized biological rhythm analysis and shifting guide.

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Input Usual Sleep Habits

📅 Work Days (Work / Study Days)

When you get into bed to sleep
When you actually fall asleep
When you wake up and open eyes
When you physically leave the bed
I wake up with an alarm clock

🏖️ Free Days (Weekend / Off Days)

When you get into bed to sleep
When you actually fall asleep
When you wake up naturally
When you physically leave the bed
I use an alarm on free days (Not Recommended)

🎯 Target Sleep Schedule

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Analyzing & Diagnosing...

We are evaluating your sleep habits and estimating biomarkers (DLMO, Tmin) shift dynamics.

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My Chronotype

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Larks Intermediate Owls
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Social Jetlag

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Weekly Sleep Debt

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Estimated Biological Biomarkers

These key biological indicators are predicted based on your corrected sleep habits ($MSF_{sc}$).

Melatonin Onset (DLMO) - Start of sleep preparation
Core Body Temp Min ($T_{min}$) - Deepest point of sleep
Corrected Mid-Sleep ($MSF_{sc}$) - True biological anchor point
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Design My Shifting Solution

Review your 24-hour dial and generate a customized 7-day sleep shifting schedule based on circadian science.

24-Hour Circadian Dial

Hover or click on the circular colored arcs to explore details about the specific phases of your biological rhythm.

Hover over the arcs

Discover how your body shifts throughout the day and how to optimize your routine.

7-Day Sleep Schedule Shifting Planner

A gradual 7-day shifting schedule adjusted to avoid internal desynchronization.

☀️ Light Exposure Goldentime (Light Therapy)

To shift earlier (morning Lark): Expose yourself to bright sunlight or a light box for at least 30 minutes immediately after your minimum temperature ($T_{min}$) point. This resets the master clock in the brain.

To shift later (night Owl): Seek bright light exposure during the late afternoon and evening hours before $T_{min}$ to delay the sleep signals.

🌙 Blue Light & Bright Light Avoidance

Avoid blue light from screens (smartphones, tablets) 2–3 hours before bed (during DLMO melatonin onset). Transition to warm, indirect light to protect natural melatonin production.