Name: Circadian Rhythm Optimizer
Author: vitaclaw

Search skills.../

Circadian Rhythm Optimizer | Skills Pool

Parameter	Recommendation
Timing	Within 30-60 min of waking
Duration	20-30 min minimum
Intensity	≥ 10,000 lux (light therapy box) or direct outdoor sunlight
Distance	30-40 cm from light box, no direct staring
Best for	Evening types wanting to shift earlier, winter blues

Parameter	Recommendation
Timing	2-3 hours before target bedtime
Blue light	Use blue-light blocking glasses or night mode (< 50 lux)
Screen brightness	≤ 30% with warm color temperature (≤ 2700K)
Room lighting	Dim, warm-toned (≤ 50 lux at eye level)
Best for	Everyone; critical for delayed sleep phase

Chronotype	Morning Light	Evening Light Cutoff	Melatonin Window
Early Bird	05:30-07:00	19:00	19:00-20:00
Morning type	06:00-07:30	20:00	20:00-21:00
Neutral	07:00-08:30	21:00	21:00-22:00
Evening type	08:00-09:30	22:00	22:00-23:00
Night Owl	09:00-10:30	23:00	23:00-00:00

Activity	Window (T0 + offset)	Rationale
Peak alertness	T0 + 2-4h	Post-cortisol awakening response peak
Deep cognitive work	T0 + 2-4h	Prefrontal cortex optimal
Creative/divergent thinking	T0 + 10-12h	Reduced inhibitory control, wider associative thinking
Strength training	T0 + 8-11h	Core body temp peak → max muscle performance
Cardio/endurance	T0 + 6-9h	Lung function peaks, lower perceived exertion
Reaction time	T0 + 8-10h	Fastest neural processing
Learning/memorization	T0 + 1-3h (morning) or T0 + 10h (evening review)	Encoding + consolidation cycle
Nap window	T0 + 7-8h	Post-lunch circadian dip; limit 20 min
Melatonin onset	T0 + 14-16h	DLMO; avoid bright light after this
Optimal bedtime	T0 + 15-17h	2 hours after DLMO

Nutrient	Optimal Timing	Reason
Protein	Morning + post-exercise	Muscle protein synthesis peaks in morning
Complex carbs	Lunch/early afternoon	Serotonin → melatonin precursor pathway
Caffeine	T0+1h to T0+8h only	Half-life ~5h; later intake delays sleep onset
Magnesium	Evening (with dinner)	Supports GABA pathway, aids sleep onset
Tryptophan-rich foods	Dinner	Melatonin precursor

Recovery days ≈ (time zones crossed) × direction_factor
  Eastward: direction_factor = 1.0 day per zone
  Westward: direction_factor = 0.67 day per zone

Direction	Daily Shift	Method
Eastward (1-3 zones)	Advance bedtime 30 min/day	Earlier light exposure + earlier meals
Eastward (4-8 zones)	Advance bedtime 30 min/day	+ Low-dose melatonin (0.5 mg) at destination bedtime
Westward (1-3 zones)	Delay bedtime 30 min/day	Later light exposure + later meals
Westward (4-8 zones)	Delay bedtime 30 min/day	Morning bright light at current location

Day	Eastward Travel	Westward Travel
Day 1	Seek bright light in local morning; avoid PM light	Seek bright light in local afternoon/evening
Day 2-3	Maintain local meal times strictly	Delay sleep to local bedtime; short nap OK (≤20 min)
Day 4+	Light exposure normalized	Should be mostly adapted

Shift	Hours (typical)	Light Strategy
Morning (06-14)	Bright light at start	Sleep 21:00-05:00; blackout curtains
Afternoon (14-22)	Natural light adequate	Sleep 23:00-07:00; relatively normal
Night (22-06)	Bright light 00:00-04:00	Sleep 07:00-15:00; blackout + ear plugs
Rotating	See rotation protocol	Anchor sleep strategy

Rotation Direction	Ease of Adaptation	Strategy
Forward (M→A→N)	Easier (delay)	Shift sleep 2h later each rotation
Backward (N→A→M)	Harder (advance)	Shift sleep 1h earlier; use morning light
Rapid rotation (≤3 days)	Do not fully adapt	Maintain intermediate schedule; strategic napping

Score = Sleep Timing(25%) + Light Exposure(25%) + Meal Timing(20%) + Consistency(20%) + Activity Timing(10%)

Alignment	Points
Bedtime within 30 min of chronotype-optimal	100
Bedtime within 1h of optimal	80
Bedtime within 2h of optimal	50
Bedtime > 2h from optimal	20
Social jet lag (weekday-weekend midpoint diff) < 1h	+0 (no penalty)
Social jet lag 1-2h	-10
Social jet lag > 2h	-25

Behavior	Points
≥ 30 min bright light within 1h of waking	100
15-30 min bright light within 2h of waking	70
Some outdoor light but inconsistent	40
Minimal morning light exposure	15
Evening blue-light restriction practiced	+10 bonus (cap 100)

Score	Level	Interpretation
90-100	Excellent	Strong circadian alignment; maintain current habits
75-89	Good	Minor adjustments needed; review weakest sub-score
60-74	Fair	Moderate misalignment; focus on 1-2 key areas
40-59	Poor	Significant disruption; structured intervention recommended
< 40	Critical	Severe misalignment; health risks elevated; prioritize sleep timing and light

Observation	Interpretation	Action
Waking feels easy, alert	Waking after CBT minimum	Schedule is well-aligned
Waking feels very difficult	Waking near/before CBT minimum	Sleep phase may be delayed; advance with morning light
Afternoon energy crash severe	May coincide with post-lunch dip	Normal; schedule nap or light activity
Feeling cold in evening	Early circadian phase	May indicate early chronotype

## ☀️ Chronotype Assessment

### rMEQ Result
- **Score**: 14 / 25
- **Chronotype**: Intermediate (⚖️ Neutral)
- **Estimated DLMO**: ~21:30
- **Natural wake time**: ~07:30

### Your Optimal Daily Schedule
| Activity | Time Window |
|----------|------------|
| Wake | 07:00-07:30 |
| Morning bright light | 07:00-08:00 |
| Deep focus work | 09:00-11:30 |
| Cardio exercise | 13:00-15:00 |
| Strength training | 15:00-17:30 |
| Creative work | 17:00-19:00 |
| Last caffeine | Before 15:00 |
| Dinner | 18:30-19:30 |
| Light restriction | After 20:30 |
| Bedtime | 22:30-23:00 |

### Personalized Recommendations
- [Action] Get 30 min outdoor light before 08:30
- [Action] Set blue-light filter on devices after 20:30
- [Notice] Current bedtime (00:30) is 1.5h later than optimal — shift earlier gradually (15 min/3 days)

## ☀️ Jet Lag Recovery Plan

### Trip Details
- **Route**: Beijing (UTC+8) → London (UTC+0)
- **Direction**: Westward, 8 zones
- **Estimated recovery**: ~5.4 days

### Pre-Travel (3 days before)
| Day | Bedtime Shift | Light Strategy | Meal Shift |
|-----|-------------|---------------|-----------|
| Day -3 | Delay 30 min | Extra afternoon light | Delay dinner 30 min |
| Day -2 | Delay 60 min | Extra afternoon light | Delay all meals 30 min |
| Day -1 | Delay 90 min | Avoid early morning light | Shift to destination timing |

### Post-Arrival Protocol
| Day | Light Seeking | Light Avoiding | Sleep Target | Key Actions |
|-----|-------------|---------------|-------------|------------|
| Day 1 | 14:00-18:00 local | 06:00-12:00 local | 23:00-07:00 local | Short nap OK ≤ 20 min |
| Day 2 | 12:00-18:00 local | Before 10:00 | 23:00-07:00 | Eat meals at local times |
| Day 3+ | Morning OK | Normal | Normal | Should feel improved |

## ☀️ Weekly Circadian Report (MM-DD ~ MM-DD)

### Circadian Health Score: 72 / 100
| Dimension | Raw | Sub-score | Weight | Weighted |
|-----------|-----|-----------|--------|----------|
| Sleep Timing | Within 45 min | 80 | 25% | 20.0 |
| Light Exposure | ~20 min morning | 70 | 25% | 17.5 |
| Meal Timing | 12h window | 80 | 20% | 16.0 |
| Consistency | SD=35 min | 65 | 20% | 13.0 |
| Activity Timing | Near optimal | 75 | 10% | 7.5 |
| Social Jet Lag | 1.5h | -2.0 | -- | -2.0 |
| **Total** | | | | **72.0** |

### 7-Day Rhythm Map
| Day | Wake | Bed | Light (min) | Eating Window | Exercise | Score |
|-----|------|-----|------------|--------------|----------|-------|
| Mon | 07:00 | 23:00 | 30 | 08:00-19:00 | 16:00 | 82 |
| Tue | 07:15 | 23:30 | 20 | 08:30-20:30 | -- | 68 |
| ... | | | | | | |

### Patterns & Insights
- [Good] Morning light exposure improving (avg 25 min, up from 15 min)
- [Notice] Weekend bedtime 1.5h later than weekday → social jet lag
- [Alert] Dinner after 21:00 on 3 days → meal timing score dropped
- [Suggestion] Shift weekend bedtime 30 min earlier; set dinner cutoff at 20:00

## Circadian [circadian-rhythm-optimizer · HH:MM]
- Score: 72/100
- Bedtime alignment: Within 45 min of optimal
- Morning light: 25 min outdoor
- Eating window: 08:00-19:30 (11.5h)
- Last caffeine: 14:30
- Exercise: 16:00 (strength, within optimal window)

---

Score	Chronotype	Label
4-7	Definitely Evening	🦉 Night Owl
8-11	Moderately Evening	🌙 Evening type
12-17	Intermediate	⚖️ Neutral
18-21	Moderately Morning	🌅 Morning type

Score	Chronotype	Label
4-7	Definitely Evening	🦉 Night Owl
8-11	Moderately Evening	🌙 Evening type
12-17	Intermediate	⚖️ Neutral
18-21	Moderately Morning	🌅 Morning type

Pattern	Eating Window	Fasting Window	Notes
16:8	T0+1h to T0+9h	15 hours	Most studied protocol
14:10	T0+1h to T0+11h	13 hours	Moderate; easier adherence
12:12	T0+1h to T0+13h	11 hours	Minimal circadian benefit

SD (minutes)	Points
≤ 15	100
16-30	85
31-45	65
46-60	45
> 60	20

Activity	Optimal Window
Deep cognitive work	09:00-11:00
Creative thinking	17:00-19:00
Strength training	15:00-18:00
Cardio	13:00-16:00
Nap	14:00-15:00 (≤20 min)
Light restriction begins	20:00
Bedtime	22:00-23:00

Behavior	Points
All meals within 10h window, dinner ≥ 3h before bed	100
Meals within 12h window, dinner ≥ 2h before bed	80
Meals within 14h window	50
Irregular meal timing or late-night eating	20

Behavior	Points
Exercise within optimal chronotype window	100
Exercise within 2h of optimal window	75
Exercise at any consistent time	50
Exercise within 2h of bedtime	20
No regular exercise	10

Circadian Rhythm Optimizer

Capabilities

1. Chronotype Assessment

rMEQ Scoring (5 items, range 4-25)

Circadian Rhythm Optimizer

Capabilities

1. Chronotype Assessment

rMEQ Scoring (5 items, range 4-25)

rMEQ Questions

Simplified Estimation

2. Light Exposure Protocol

Morning Bright Light (Circadian Advance)

Evening Light Restriction (Circadian Maintenance)

Light Exposure Schedule by Chronotype

3. Optimal Timing Windows

Timing Offset Model

Example Output (for wake time 07:00)

4. Meal Timing & Circadian Nutrition

Time-Restricted Eating (TRE) Windows

Meal Timing Principles

Nutrient Timing

5. Jet Lag Recovery Protocol

Jet Lag Severity Estimation

Pre-Travel Preparation (3-5 days before departure)

Post-Arrival Protocol

Anti-Jet-Lag Meal Strategy (Argonne Protocol)

6. Shift Work Adaptation

Shift Types and Strategies

Night Shift Protocol

Rotation Recovery

Shift Work Health Monitoring

7. Circadian Health Score (0-100)

7.1 Sleep Timing Sub-score (weight 25%)

7.2 Light Exposure Sub-score (weight 25%)

7.3 Meal Timing Sub-score (weight 20%)

7.4 Consistency Sub-score (weight 20%)

7.5 Activity Timing Sub-score (weight 10%)

Score Interpretation

8. Temperature & Circadian Rhythm

Core Body Temperature (CBT) Rhythm

Temperature-Based Optimization

Using Wearable Temperature Data

Output Format

Chronotype Assessment Report

Jet Lag Recovery Plan

Weekly Circadian Report

Data Persistence

Daily File (memory/health/daily/YYYY-MM-DD.md)

Item File (memory/health/items/circadian-rhythm.md)

Weather

Data Analyst

Project Planner

Fitness Nutrition

Neuroskill Bci

File Organizer

Daily File (`memory/health/daily/YYYY-MM-DD.md`)

Item File (`memory/health/items/circadian-rhythm.md`)