昼夜节律计算器 — 公式

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

    • 计算示例

    An intermediate chronotype who naturally wakes at 7 AM.

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