Circadian Rhythm & Sleep Architecture Screener

🌙 Circadian Rhythm & Sleep Architecture Screener

Identify whether onset insomnia, frequent midnight awakenings, or morning grogginess stem from melatonin phase delays, high nighttime cortisol, or disrupted sleep cycles.

1. Sleep Latency & Bedtime Readiness:

Fall asleep naturally within 15–20 minutes of turning off lights

Toss and turn for 1–2+ hours ("wired but tired"), feeling wide awake at night

Fall asleep easily but wake up repeatedly around 2:00 AM–4:00 AM with racing thoughts

2. Morning Energy & Wake Dynamics:

Wake up feeling restored without heavy dependence on alarms or immediate caffeine

Extreme morning grogginess (sleep inertia) and difficulty functioning before noon

Wake up abruptly early in the morning feeling alert, anxious, or unable to fall back asleep

3. Environmental & Evening Light Exposure:

Dim ambient lighting in the evening; get direct morning sunlight within 30 minutes of waking

Regular screen exposure (phones, TV, monitor) without blue-blockers right up until bedtime

Work late, eat heavy meals near bedtime, or experience high emotional stress in the evening

4. Nocturnal Physical Indicators:

Stable body temperature and calm breathing throughout the night

Body temperature peaks late, making you feel warm in bed when trying to initiate sleep

Night sweats, heart pounding, or urgent need to urinate during middle-of-the-night wakeups