Circadian Rhythm Sleep Calculator
Health & FitnessEstimate your ideal bedtime and wake time based on sunrise and sunset, aligning your sleep schedule with natural light.
Recommended Bedtime
A recommended bedtime that gives you your target sleep duration ending at the recommended wake time.
Recommended Wake Time
7:00 AM
A recommended wake time, roughly 30 minutes after natural sunrise, when light exposure naturally supports waking.
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Odeh Ahwal0people find this calculator helpful
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Calculator Stats
Creators
Odeh Ahwal0people find this calculator helpful
Views
Helpful
Saved
Embeds
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Frequently Asked Questions
What is circadian rhythm?
Circadian rhythm is your body internal 24-hour clock, largely regulated by exposure to natural light, that governs sleep-wake cycles, hormone release, and other biological processes.
Why does this calculator use sunrise and sunset instead of a fixed cycle length?
Aligning sleep timing with natural light exposure, rather than an arbitrary fixed schedule, is believed to support a healthier circadian rhythm, since light is the primary cue your body uses to regulate its internal clock.
How is this different from a standard sleep cycle calculator?
A standard sleep cycle calculator works backward from a fixed wake time using 90-minute sleep cycles. This calculator instead anchors your schedule to natural sunrise and sunset times, which change throughout the year.
Where do I find my local sunrise and sunset times?
Most weather apps and websites display daily sunrise and sunset times for your specific location.
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