Free · about 2 minutes
Rhythm Map
Ten short questions, and at the end your map of the day: when to eat, when to get daylight, your last coffee and when to dim the lights.
Your Rhythm Map
The map shows your day on a 24-hour dial. Noon is at the top, midnight at the bottom.
The three changes that make most sense for you
Notes
Email me my map
You will get a print version of your map and, once a week, one short idea for your rhythm. With your email we send the map code, your goal and your chronotype, so the tips fit you. No ads, one-click unsubscribe.
Evidence: Strong evidenceHow we rate evidence
Evidence: Moderate evidenceHow we rate evidence
Evidence: Early evidenceHow we rate evidence
Evidence: Not provenHow we rate evidence
How the map is made
- The map is calculated from your answers using rules written out in full in the code: no randomness, no "secret formula".
- Meals: a window of about 10 hours that closes three hours before sleep. Coffee: no later than nine hours before sleep. Light: outdoors in the first hour after waking, dimmed two hours before sleep.
- Each recommendation carries an evidence level and a link to the study. Your answers stay in your browser. If you enter your email, we send with it only the map code (wake and sleep times), your goal and your chronotype.
Educational content, not medical advice. If you have diabetes, are pregnant, have an eating disorder or take medication, talk to your doctor before changing how you eat.