Circadian Rhythm Planner
Align your daily schedule with your body's natural 24-hour clock for peak performance.
Your circadian rhythm is your internal 24-hour clock that regulates sleep, hormones, body temperature, and alertness. This planner creates an optimized daily schedule based on your natural wake time and chronotype.
Understanding Chronotypes
Lion (Early Bird)
15-20% of population
Wake early, peak productivity before noon, energy fades in evening. Best for morning meetings, early workouts.
Bear (Intermediate)
50-55% of population
Follow the solar cycle. Peak focus mid-morning to early afternoon. Most adaptable chronotype.
Wolf (Night Owl)
15-20% of population
Slow to wake, creativity peaks in late afternoon/evening. Often struggle with traditional schedules.
Dolphin (Light Sleeper)
10% of population
Sensitive sleepers, often anxious. Variable energy patterns. May need extra sleep support.
Morning bright light advances your clock (helps you wake earlier), while evening light delays it. Get 30+ minutes of bright light within an hour of waking, and dim lights 2 hours before bed.
Frequently Asked Questions
Chronotype is largely genetic, but you can shift it somewhat with consistent light exposure and sleep schedules. However, fighting your natural chronotype long-term can affect your health and performance.
This is the "post-lunch dip" or "siesta zone"—a natural decrease in alertness 7-8 hours after waking. It's part of your circadian rhythm, not just from eating lunch. A short nap during this time can be beneficial.
Track your natural sleep/wake times on vacation when you have no obligations. Also notice when you feel most creative and alert. Online chronotype assessments can help too.