Master Your Biology.
Lock In Deep Sleep & Peak Alertness.
Model your personalized suprachiasmatic light window, adenosine clearance buffer, and caffeine cutoff based on published scientific ranges. Export your customized schedule directly into Google & Apple Calendar.
01. Circadian Protocol Builder
Adjust the inputs below to model your 24-hour circadian timing protocol in real time based on peer-reviewed literature.
Personalized 24-Hour Protocol Schedule
Melanopic Lux Light Window
Early direct sunlight or a 10,000 lux therapy lamp stimulates intrinsically photosensitive retinal ganglion cells (ipRGCs), resetting the SCN master clock and triggering dopamine release.
Caffeine Clearance Buffer
Caffeine exhibits an average ~5-hour half-life (range 2.5–10h). Halting intake ~9–10h before bed protects slow-wave sleep architecture and prevents adenosine receptor antagonism.
Melanopic & Blue-Cyan Attenuation
Dim overhead lighting and filter 460–490nm blue-cyan wavelengths 2–3 hours before bed to prevent suppressing pineal melatonin secretion.
Core Body Temperature (CBT) Drop
Facilitate the natural 1°C core body temperature drop required for sleep onset via cooler ambient temperatures (18–19°C) or dynamic thermal sleep surfaces.
1-Click Calendar Synchronization
Download the RFC-5545 `.ics` file with exact notifications and scientific mechanism notes.
Vetted Circadian Hardware & Environmental Tools
Evidence-based thermal, optical, and biometric tracking tools mapped directly to circadian biology principles.
Eight Sleep Pod 4
Dynamic active dual-zone temperature regulation. Automatically tracks sleep stages, HRV, and dynamically cools to maintain deep slow-wave sleep.
Circadian Evening Optical Filters
Precision optical lenses engineered to attenuate melanopic blue-cyan wavelengths (450–500nm) during evening screen work without distorting functional visual clarity.
Oura Ring 4 / Whoop 4.0
Clinical-grade continuous biometric tracking. Objectively monitors resting heart rate (RHR), HRV, and nocturnal temperature trends to measure protocol efficacy.