Circadian Rhythm Calculator

Your details

The time you naturally wake up when you have no obligations. This is the key input for calculating your chronotype.
The time you normally fall asleep on nights before free days.
When you need to wake up on work or school days. Used to calculate optimal bedtime and social jetlag.
How long it typically takes you to fall asleep after getting into bed. Most adults average 10-20 minutes.
min
Each sleep cycle lasts about 90 minutes. Most adults need 4-6 cycles (6-9 hours). 5 cycles (7.5 hours) suits the majority.
Your ChronotypeWell-Aligned
Intermediate Type

Your biological clock preference from morning lark to night owl

Optimal Bedtime10:45 PM
Total Sleep Time450 min (5 cycles)
Peak Performance Window9:30 AM to 11:30 AM
Social Jetlag0.9 hr (Good alignment)
First Meal Window7:30 AM to 8:30 AM
Best Exercise Time9:30 AM to 11:00 AM
Caffeine Deadline4:45 PM
Last Meal By7:45 PM
Mid-Sleep (Free Days)3:30 AM
0.875 hrs social jetlag
Aligned<1Mild1-2Significant2+

You are a Intermediate Type.

  • As an Intermediate Type, your clock is close to the societal average. You can adapt to both morning and evening schedules more easily than most people.
  • Your social jetlag is under 1 hour, meaning your biological clock and social schedule are well-aligned. This is associated with better metabolic health and mood stability.
  • Schedule your most demanding cognitive tasks during your peak performance window (9:30 AM to 11:30 AM), when alertness, working memory, and reaction speed are highest.

Next stepTry going to bed at 10:45 PM tonight. Consistent sleep and wake times, even on weekends, are the single most effective way to strengthen your circadian rhythm.

 = Powered by OnlyCalculators