🌅 Circadian Rhythm & Melatonin Alignment Screener

Identify whether evening sleeplessness, morning grogginess, or mid-night awakenings stem from light exposure, cortisol spikes, or chronotype shifts.

1. Natural Sleep Latency & Bedtime Readiness:

Fall asleep naturally within 15–20 minutes of going to bed at a consistent time

Cannot fall asleep before 1:00 AM–3:00 AM regardless of tiredness, but sleep deeply once asleep

Feel tired until getting into bed, then feel wide awake after using screens or bright light

Drowsy early in the evening, but wake up around 2:00 AM–4:00 AM with a racing mind

2. Morning Energy & Waking Inertia:

Wake up naturally or with an alarm feeling alert within 15 minutes

Severe morning "sleep drunkenness"—extreme grogginess that lasts several hours

Require heavy caffeine to kickstart focus due to low-grade, unrefreshing sleep

Wake up earlier than planned feeling anxious, heart racing, or unable to fall back asleep

3. Light Exposure & Evening Environment:

Get regular morning sunlight and dim lights 1–2 hours before bed

Spend most mornings indoors; peak mental creative energy occurs late at night

Use phones, TVs, laptops, or bright overhead LED lighting until right before sleep

Work late, handle stressful emails, or exercise intensely late in the evening

4. Weekend Schedule Shift (Social Jetlag):

Sleep and wake times vary by less than 1 hour between weekdays and weekends

Sleep 3+ hours later on weekends to catch up on massive accumulated sleep debt

Irregular sleep schedule driven by night-time entertainment and screen consumption

Sleep duration is short or fragmented throughout both weekdays and weekends