CircadianIQ uses chronotype science, sleep timing, recovery patterns, and circadian biology to help you align sleep with your natural rhythm.
Eighteen science-backed instruments to map every dimension of your sleep — from chronotype to caffeine kinetics, melatonin onset to social jet lag.
Identify whether you're a Lion, Bear, Wolf, or Dolphin based on validated chronobiology questionnaires.
Find your optimal bedtime working backward from your wake target across full 90-minute sleep cycles.
Determine the wake time that ends a cycle in light sleep, minimizing morning grogginess.
Map four to six 90-minute architectural cycles across your night with REM and NREM phase estimates.
Quantify accumulated sleep deficit and design a measured recovery plan over the coming weeks.
Choose between power naps, recovery naps, or full-cycle naps based on time of day and sleep need.
Calculate your dim-light melatonin onset (DLMO) window and the ideal supplementation timing.
Track caffeine metabolism with personalized half-life estimates based on genetics, age, and tolerance.
Calculate the percentage of time in bed actually spent asleep — a key clinical marker of sleep quality.
Estimate the grogginess window after waking and learn evidence-based strategies to clear it faster.
Measure the gap between your weekday and weekend sleep midpoints — a strong predictor of metabolic risk.
Build a circadian-aligned schedule for night, rotating, or split shifts that protects long-term health.
Pre-shift your rhythm before flight and accelerate adaptation with timed light, meals, and melatonin.
Time bright light exposure to advance, delay, or stabilize your circadian phase with clinical precision.
Generate a personalized 24-hour map of body temperature, melatonin, cortisol, and alertness peaks.
Estimate dim-light melatonin onset — the gold-standard circadian phase marker used in research labs.
Approximate nightly REM and deep sleep distribution based on bedtime, duration, and cycle architecture.
Align meal timing with your circadian phase to optimize insulin sensitivity, energy, and sleep onset.
Your circadian preference isn't a choice — it's genetic architecture. Identify which of the four research-defined chronotypes matches your biology.
Early-rising achievers. Lions hit peak cognitive performance before most people finish their first cup of coffee — but fade quickly after sunset.
The solar-aligned majority. Bears follow the sun, hit a strong mid-morning productivity peak, and ride a steady energy curve through the day.
Genetically wired for evening genius. Wolves struggle with mornings, hit creative peak after dark, and benefit most from delayed-phase schedules.
Light, fragmented sleep with hyper-vigilance. Dolphins benefit most from rhythm anchoring, environmental control, and structured wind-down rituals.
Three steps from biological baseline to a daily protocol that respects how your body actually keeps time.
A 5-minute validated questionnaire covering sleep timing, chronotype tendencies, light exposure, and lifestyle factors.
Our model evaluates:
You get a calibrated protocol:
A live look at the rhythms governing your day — body temperature, sleep pressure, melatonin, alertness, and metabolism.
Seven curated knowledge clusters covering everything from circadian biology to chrononutrition — written by sleep researchers, reviewed by clinicians.
Pioneered by Borbély in 1982 and refined for four decades, the two-process model remains the cornerstone of modern sleep medicine. Here's how circadian drive and homeostatic pressure shape every night you sleep — and what that means for your schedule.
Read the full guideWhy researchers consider dim-light melatonin onset more reliable than core body temperature for phase assessment.
The science of selective recovery: which sleep stages return first, and how to design a 7-night repayment plan.
The neurobiology of evening cognition, and the genetic markers that shape your peak performance window.
Light, melatonin, meal timing, and strategic naps — a step-by-step protocol for those who can't move their hours.
How elite athletes and diplomats prepare for transmeridian travel — and the math behind every hour shifted.
CircadianIQ is grounded in peer-reviewed chronobiology, transparent methodology, and clinical reasoning — not optimization theater.
Every calculator references the underlying studies, validated questionnaires, and physiological models it derives from. Citations are linked, not implied.
We distinguish between strong, moderate, and emerging evidence — and we never present preliminary findings as established consensus. Confidence is graded.
CircadianIQ is an educational tool, not a medical service. We optimize for clarity and informed self-experimentation — never diagnosis or treatment.
An always-on view of your rhythm — recovery, consistency, energy forecast, and tomorrow's optimal timing.
Learn how to optimize sleep timing, energy, focus, and recovery using evidence-based circadian science — one daily lesson at a time.
The questions we hear most often — answered with evidence and without hedging.
View full knowledge baseUse circadian science to discover your ideal sleep schedule, recovery timing, and peak performance windows.