Circadian Rhythm Planner

Create a chronotype-based daily schedule for optimal sleep, focus, meals, and exercise.

Inputs

Chronotype

Wake-Up Time (24h)

Sleep Duration

hrs

Tab to move between fields

Results

Bright Light Exposure

08:00

ChronotypeIntermediate (Bear)

Peak Focus Window10:00

Best Exercise Time11:00

Peak Creative Time12:00

Last Meal By20:00

Begin Wind-Down22:00

Bedtime23:00

How to Use This Calculator

Enter your desired wake-up time and your chronotype (morning lark, intermediate, or night owl).
Set your work schedule start time and any social obligations.
Review the Optimal Bedtime and recommended light exposure windows.
Use the Sleep Pressure Score to gauge how ready you will be to sleep at the planned bedtime.
Adjust your wake time by 15-minute increments until the schedule aligns with your chronotype.

What each input means

Chronotype: Your natural sleep-wake preference
Wake-Up Time (24h): Your typical or desired wake-up hour
Sleep Duration: Desired hours of sleep

How this is calculated

Worked example, using the default values

Identify Input Parameters
Chronotype = 2, Wake-Up Time (24h) = 7, Sleep Duration = 8 = 3 input(s) provided
Calculate Bright Light Exposure
Bright Light Exposure
08:00 = 08:00
Calculate Chronotype
Chronotype
Intermediate (Bear) = Intermediate (Bear)
Calculate Peak Focus Window
Peak Focus Window
10:00 = 10:00

Engine last updated August 5, 2026. Checked against 3 independently-derived tests — how we verify calculators.

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