Sleep Chronotype Calculator
Estimate your chronotype from workday and free-day sleep timing. See corrected mid-sleep, social jetlag, and a more consistent target sleep window.
Last updated: 2026-03-16
Sleep chronotype calculator
Enter your values
Compare workday and free-day sleep timing to estimate your corrected chronotype midpoint, social jetlag, and a more consistent sleep window.
Chronotype
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Enter your usual sleep and wake times to estimate your chronotype and suggested schedule.
Calculation History (0)
Example calculations
Tap an example to prefill the calculator with sample values.
Early commuter
Early work wake-ups with only a small weekend shift
A fairly anchored sleep rhythm that leans slightly morning-oriented.
Result: Early Bird with a 10:30 PM to 6:00 AM anchor window
Middle chronotype
Moderate work schedule, modest social jetlag
A common office-worker pattern with about one hour of weekend drift.
Result: Balanced chronotype with a stable 11:15 PM to 7:15 AM target
Weekend night owl
Late free days and big schedule swing
A clear late chronotype that is paying a lot of social jetlag during the week.
Result: Night Owl with stronger morning light and a later anchor window
Why workdays and free days both matter
Many people sleep on a forced schedule during the week and then drift later on free days. Looking at both schedules together helps separate your real body-clock tendency from the catch-up sleep created by work or school constraints.
The recommended window here is designed to be a steadier anchor, not a hard rule. The bigger the social-jetlag gap, the more helpful it is to move toward consistency gradually rather than forcing a dramatic shift overnight.
Sleep chronotype FAQs
What the chronotype estimate can and cannot tell you.
What is corrected mid-sleep?
Corrected mid-sleep is a chronotype marker used in the Munich Chronotype Questionnaire. It takes your free-day sleep midpoint and adjusts it for catch-up sleep so weekends do not make you look later than your true body clock.
What is social jetlag?
Social jetlag is the gap between your workday and free-day sleep timing. Larger gaps usually mean your schedule is pulling you away from your natural rhythm, which can make sleep feel less restorative even when total hours look fine.
Can a chronotype calculator fix my sleep problems?
No. It can highlight timing patterns, but it does not diagnose insomnia, sleep apnea, or circadian disorders. Persistent sleep issues deserve evaluation by a qualified clinician.
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Disclaimer
This calculator is for educational use and rhythm awareness only. It does not diagnose sleep disorders or replace evaluation by a sleep specialist.
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