Circadian Rhythm Alignment Calculator
Circadian Rhythm Alignment Calculator evaluates how well your sleep schedule aligns with your natural circadian rhythm, minimizing health risks like fatigue. Enter bedtime, wake time, chronotype, and light exposure to get a score and tips.
Enter your sleep details:
Methodology Used in Circadian Rhythm Alignment Calculator
The calculator assesses alignment via:
1. Sleep Midpoint: \\( M = \frac{T_b + T_w}{2} \mod 24 \\)
2. Alignment Score: \\( S = 100 – 25 \cdot (|M – M_i| + L_p + S_d) \\)
Where:
- \\( T_b \\): Bedtime (hours)
- \\( T_w \\): Wake time (hours)
- \\( M_i \\): Ideal midpoint (early: 2:00, intermediate: 4:00, night: 6:00)
- \\( L_p \\): Light penalty (0–2 based on exposure)
- \\( S_d \\): Sleep duration penalty (0–2 based on 7–9 hours)
Compares sleep midpoint to chronotype ideals and adjusts for light and duration.
Example Calculation
Sample Input
Bedtime = 23:00, Wake Time = 07:00, Chronotype = Intermediate, Light = 2 hours
Step 1: Midpoint: \\( M = \frac{23 + 7}{2} = 3:00 \\)
Step 2: Deviation: \\( |3 – 4| = 1 \\), Duration = 8 hours (0 penalty), Light = 2 hours (1 penalty)
Step 3: Score: \\( S = 100 – 25 \cdot (1 + 1 + 0) = 50 \\)
Result: Score = 50, increase light exposure.