1
What time would you prefer to wake up if you had a free day?
2
What time would you prefer to go to bed on a free day?
3
How easy do you find waking up in the morning?
4
How alert do you feel during the first half hour after waking?
5
When do you feel most energetic and productive?
Your Current Sleep Schedule
Weekday Wake Time
Weekday Bed Time
Weekend Wake Time
Weekend Bed Time
Morning Light Exposure (minutes)
30 min
Evening Screen Time (hours before bed)
1 hr
Your Circadian Profile
🐻
Bear
You follow the sun. Most productive mid-morning.
58
MEQ Score (out of 86)
Intermediate
Chronotype Range
⏰ Your Optimal Daily Schedule
🌅
6:30 AM
Wake up, morning light
☕
8:00 AM
Caffeine (optimal timing)
💪
10:00 AM
Peak productivity
2.5
hours of social jetlag
Moderate circadian disruption. Try to keep consistent sleep times.
☀️
7:00-8:00 AM
Morning Light
🌤️
12:00-2:00 PM
Afternoon Boost
🌙
9:00 PM onwards
Dim Light
📵
1 hr before bed
Screen Off
💡 Personalized Tips
🌅
Morning light is critical
Get 20-30 min sunlight within 1 hour of waking
☕
Delay caffeine 90 minutes
Wait 90 min after waking for optimal energy
⚕️ Based on MEQ (Morningness-Eveningness Questionnaire) and chronobiology research.
❓ Frequently Asked Questions
What is the MEQ?
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The Morningness-Eveningness Questionnaire is a validated scientific tool used to determine your chronotype based on your natural sleep-wake preferences.
What are the four chronotypes?
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Lion (early bird), Bear (follows sun), Wolf (night owl), Dolphin (light sleeper). Each has different optimal schedules for sleep, work, and meals.
What is social jetlag?
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The mismatch between your sleep schedule on workdays vs free days. More than 2 hours can negatively impact health and performance.
How can I improve my circadian rhythm?
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Consistent sleep times, morning light exposure, avoiding screens before bed, and timing meals to match your chronotype.