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Optimize your daily schedule by chronotype
Wake up + sunlight
Get 10-30 min bright light within 30 min of waking
Exercise
Morning exercise boosts cortisol awakening response
First caffeine
Wait 90-120 min after waking for caffeine (cortisol peak)
Peak productivity
Complex tasks, deep work, important decisions
Post-lunch dip
Light tasks, meetings. 20-min nap if possible (not after 3PM)
Second wind
Good for creative tasks and collaboration
Caffeine cutoff
No caffeine after this time (8-10h before bed)
Dim lights
Reduce blue light, use warm lighting, enable night mode
Sleep
7-9 hours recommended. Cool room (18-20C)
Seasonal Affective Disorder (SAD) affects 1-3% of adults. Light therapy with 10,000 lux for 20-30 min within first hour of waking shows Grade A evidence. Start in early autumn before symptoms begin.
This tool provides general health information based on published research. It is not a substitute for professional medical advice. Always consult your healthcare provider.