Circadian rhythms
Your body's circadian rhythm
Every cell in your body follows a 24-hour rhythm. Take the chronotype quiz in 4 questions and learn to eat, move, and rest at the times your body naturally prefers.
The 24-hour body clock
- Body repair
- 3:00–6:00
- Cortisol peak
- 6:00–9:00
- Peak alertness
- 9:00–12:00
- Best coordination
- 12:00–14:00
- Optimal digestion
- 14:00–17:00
- Best exercise window
- 17:00–19:00
- Melatonin rises
- 19:00–21:00
- Wind-down period
- 21:00–23:00
- Deep sleep
- 23:00–3:00
Chronotype test: discover yours
Answer four quick questions to find out whether you are an early bird, a night owl, or somewhere in between — and get personalised meal timing suggestions.
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If you had no obligations, what time would you naturally wake up?
Practical circadian rhythm tips
Small daily habits that support your circadian rhythm.
Morning light exposure
Get outside within an hour of waking. Natural sunlight resets your master clock and boosts morning cortisol in a healthy way.
Consistent meal timing
Eating at roughly the same times each day helps synchronise your peripheral clocks — the ones in your gut, liver, and pancreas.
Protect your sleep window
Keep a regular bedtime, dim lights an hour before sleep, and avoid screens close to bedtime. Consistency matters more than duration.
Move with the clock
Morning walks and late-afternoon workouts align with your body's natural temperature and hormone cycles for maximum benefit.
Frequently asked questions
- What is a chronotype?
- Your chronotype is your body's natural tendency to feel most alert and energetic at certain times of day. It's genetic, shifts with age, and shapes when you feel hungry, sharp, and ready to rest.
- How many chronotypes are there?
- Three main ones: early bird, intermediate, and night owl. Most people are intermediate. The quiz tells you which one fits you.
- How do I know my chronotype?
- Take the chronotype test above: four questions about when you wake, when you focus best, and how easily you fall asleep. In a minute you'll know whether you're an early bird, intermediate, or night owl.
- Can you change your chronotype?
- Your chronotype is mostly genetic, so you can't switch it at will. It does shift gradually with age, and you can support the one you have with morning light, regular meal times, and screen-free evenings.
Explore more gentle tools
Ready to work with your body, not against it?
Personalised coaching can help you build a daily rhythm that fits your life, your chronotype, and your goals.
Coaching, not medical care. For diagnosis or treatment, please see a qualified clinician.