Circadian rhythm
Understand what the body usually needs during each part of the day
A premium visual guide to circadian rhythm. See what is happening now, explore any hour of the day, and understand how light, alertness, sleep pressure, and key hormones usually change over time.
Current phase
Morning
Local time
08:30
Right now
Morning: time to anchor the day
Your body is moving into wakefulness. This is usually the strongest moment to give it a clear daytime signal.
What is usually happening
Morning: time to anchor the day
Morning
What the body is doing
Your system is moving into wakefulness. This is usually the strongest moment to give it a clear daytime signal.
What supports the rhythm
- Get outdoor light early after waking
- Open the day with brightness and movement
- Keep the environment active rather than sleepy
What can disrupt it
- Dark and inactive mornings
- Very low light for too long after waking
- Starting the day with no daylight exposure
Alertness72%
Sleep pressure18%
Melatonin12%
Cortisol78%
Body temperature rhythm56%