Skip to content Sleep Rhythm Consistency Checker
A consistent sleep schedule is a cornerstone of good health. Track your bedtimes and wake-up times over a week to see how consistent you are. Get a score and personalized tips to help strengthen your body’s natural clock.
Enter Your Sleep Times for 7 Days
Your Rhythm Analysis
Your analysis and score will appear here.
Tips to Improve Your Rhythm:
Important Disclaimer:
This tool provides a simplified analysis of sleep schedule consistency. It does not measure sleep quality, duration, or diagnose sleep disorders. For any health concerns, especially regarding sleep, please consult a healthcare professional.
The Importance of a Stable Circadian Rhythm
Mental Alertness
A consistent rhythm helps regulate hormones that control alertness and sleepiness, leading to better focus during the day.
Improved Sleep Quality
Going to bed and waking up around the same time trains your body to anticipate sleep, potentially reducing the time it takes to fall asleep.
Overall Health
A stable circadian rhythm is linked to better metabolic health, immune function, and mood regulation.
Common Questions
What is a circadian rhythm?
It’s your body’s internal 24-hour clock that regulates cycles of sleepiness and alertness. It responds primarily to light and darkness.
Is it bad to sleep in on weekends?
While tempting, large variations between weekday and weekend schedules (sometimes called ‘social jetlag’) can disrupt your circadian rhythm. If you need to catch up on sleep, try to keep your wake-up time within an hour of your weekday time.
Which is more important: a consistent bedtime or wake-up time?
Most sleep experts emphasize that a consistent wake-up time is the most powerful anchor for your circadian rhythm. Even if you go to bed late, try to wake up at your usual time.
This score seems low. What now?
Don’t be discouraged! Use it as a starting point. Focus on making small, gradual changes. Start by fixing your wake-up time. Aim for 15-minute adjustments to your bedtime over several days rather than a drastic shift.
