Calcolatrice Ritmo Circadiano — Formula

## Circadian Rhythm Timing

Your circadian rhythm is an internal 24-hour clock that regulates sleep, alertness, and hormone release.

### Key Time Points (Relative to Wake)

| Event | Hours After Wake |
|---|---|
| Peak alertness | +2.5 hours |
| Best coordination | +5 hours |
| Afternoon dip | +7 hours |
| Melatonin onset | +14 hours |
| Optimal bedtime | +16 hours |

### Chronotypes

- **Early birds** naturally wake 1-2 hours earlier
- **Night owls** naturally wake 1-2 hours later
- Most people are intermediate