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Log your key circadian timestamps daily — wake time, first sunlight, screen cutoff, and bedtime — and get a consistency score. All data stays private in your browser.
Irregular sleep-wake timing disrupts your circadian rhythm more than short sleep. Consistent timing improves every biomarker.
Morning sunlight exposure within 1 hour of waking is the most powerful zeitgeber — more effective than any supplement.
Blue light after sunset suppresses melatonin by up to 50%. Knowing your cutoff time helps protect your sleep onset.