Calculadora de Ritmo Circadiano Gratis

Estime seus horarios ideais de sono, vigilia e pico de desempenho com base no seu cronotipo.

hour

Optimal Wake Time

7.0 hour

Peak Alertness9.5 hour
Afternoon Energy Dip14.0 hour
Optimal Bedtime23.0 hour
Melatonin Onset21.0 hour

Optimal Wake Time vs Natural Wake Time (24h)

Ver formula →

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)

EventHours 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

    • Exemplo Resolvido

    An intermediate chronotype who naturally wakes at 7 AM.

    1. 01Optimal wake = 7:00 AM
    2. 02Peak alertness = 9:30 AM
    3. 03Afternoon dip = 2:00 PM
    4. 04Melatonin onset = 9:00 PM
    5. 05Optimal bedtime = 11:00 PM

    Perguntas Frequentes

    What is a chronotype?

    Your chronotype is your biological tendency toward being a morning person (lark) or evening person (owl). It is largely genetic and shifts with age.

    When is the best time to exercise?

    Body temperature peaks in late afternoon (about 10 hours after waking), making it ideal for physical performance. Morning exercise can help reset circadian rhythm.

    Can I change my chronotype?

    You cannot fully change your genetic chronotype, but you can shift your schedule with consistent light exposure, meal timing, and sleep hygiene.

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