BEDTIME
CONSISTENCY
SCORE
Consistent sleep timing is crucial for circadian rhythm health. Analyze how regular your bedtime and wake time are to optimize your body's internal clock.
// ENTER YOUR SLEEP TIMES
BEDTIMES (LAST 7 DAYS)
WAKE TIMES (LAST 7 DAYS)
// CONSISTENCY ANALYSIS
CONSISTENCY SCORE
Your sleep schedule is fairly consistent. Small improvements can still help optimize your circadian rhythm.
BEDTIME VARIANCE
45 min
WAKE TIME VARIANCE
60 min
AVG BEDTIME
22:45
AVG WAKE TIME
06:45
SOCIAL JET LAG
The difference between your weekday and weekend sleep midpoint.
// CIRCADIAN_SCIENCE
WHY CONSISTENCY MATTERS
Your body's circadian rhythm is a 24-hour internal clock that regulates sleep, hormones, metabolism, and countless other processes. Irregular sleep schedules can disrupt this clock, leading to "social jet lag" - a condition similar to traveling across time zones.
EFFECTS OF INCONSISTENT SLEEP
- Hormonal disruption: Irregular cortisol and melatonin patterns
- Metabolic issues: Increased risk of obesity and type 2 diabetes
- Cognitive decline: Impaired memory consolidation and focus
- Mood disorders: Higher rates of depression and anxiety
- Cardiovascular risk: Elevated heart disease risk with irregular schedules
WHAT IS SOCIAL JET LAG?
Social jet lag occurs when your sleep schedule on weekends differs significantly from weekdays. Even a 1-2 hour shift can impact your health. Research shows that every hour of social jet lag is associated with an 11% increase in cardiovascular disease risk.
TIPS FOR BETTER CONSISTENCY
- Set alarms: Use both bedtime and wake-up alarms
- Weekend discipline: Keep weekend sleep within 1 hour of weekdays
- Light exposure: Get bright light in the morning to anchor your rhythm
- Evening routine: Create a consistent pre-sleep routine
TRACK YOUR PROGRESS WITH BODYOS
Take your health optimization to the next level. The BodyOS app lets you track all your metrics in one place, get personalized insights, and see your progress over time.
Disclaimer: This tool is for educational purposes only. If you have persistent sleep problems or suspect a sleep disorder, please consult a healthcare provider or sleep specialist.