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Circadian Health Self-Assessment

Your body’s internal clock controls far more than sleep — it regulates energy, hormones, inflammation, digestion, and even tendon healing.

When your circadian rhythm is out of sync, your body’s timing system breaks down. The result? Poor recovery, stubborn injuries, fatigue, and weight gain.

This quick self-assessment will show you how aligned (or misaligned) your daily habits are with your biology’s natural rhythm.

Answer honestly — your score will help you discover where you stand and what to do next to restore your body’s timing for better healing and performance. You’ll receive an email explaining how to interpret your results and what they mean for your recovery.

Click the button below to start.

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💤 Sleep Quality & Rhythm

💤 Sleep Quality & Rhythm

Question 2 of 21

How often do you wake up multiple times during the night?

A

Rarely or never (0)

B

1–2 nights/week (1)

C

≥3 nights/week (2)

Question 3 of 21

How often does it take you more than 15 minutes to fall asleep?

A

Rarely (0)

B

1–2 nights/week (1)

C

≥3 nights/week (2)

Question 4 of 21

Do you maintain a consistent bedtime and wake time (within 1 hour) every day, including weekends?

A

Yes, consistently (0)

B

Sometimes (1)

C

No, it varies widely (2)

Question 5 of 21

Do you sleep in a completely dark room (no LEDs, night lights, or streetlight glow)?

A

Yes (0)

B

Some light present (1)

C

Bright room or devices visible (2)

☀️ Light Exposure & Environment

☀️ Light Exposure & Environment

Question 7 of 21

How often do you get direct sunlight exposure within 30–60 minutes of waking?

A

Daily (0)

B

A few times per week (1)

C

Rarely or never (2)

Question 8 of 21

How often do you watch TV, use your phone, or computer after sunset?

A

Rarely (0)

B

1–2 hours after sunset (1)

C

Most nights (2)

Question 9 of 21

Do you use nighttime lighting that’s dim and warm (amber/red) after dark?

A

Yes (0)

B

Sometimes (1)

C

No, I use bright/blue LED lights (2)

Question 10 of 21

How often do you look at your phone or bright screen immediately upon waking?

A

Rarely (0)

B

Sometimes (1)

C

Every morning (2)

🍽️ Nutrition & Metabolic Timing

🍽️ Nutrition & Metabolic Timing

Question 12 of 21

Do you usually eat breakfast within 1–2 hours of waking?

A

Yes, regularly (0)

B

Occasionally (1)

C

Rarely or never (2)

Question 13 of 21

Do you often eat meals or snacks after dark (within 2–3 hours of bedtime)?

A

Rarely (0)

B

A few times per week (1)

C

Most nights (2)

Question 14 of 21

How often do you consume caffeine after 12 p.m.?

A

Never or rarely (0)

B

Occasionally (1)

C

Most days (2)

Question 15 of 21

How often do you experience bloating, constipation, or bowel disruption?

A

Rarely (0)

B

Occasionally (1)

C

Frequently (2)

Question 16 of 21

Have you experienced unexplained weight gain in the past year despite normal diet and exercise?

A

No (0)

B

Some fluctuation (1)

C

Yes, persistent (2)

🏃‍♂️ Movement, Stress & Recovery

 

🏃‍♂️ Movement, Stress & Recovery

Question 18 of 21

Do you regularly exercise outdoors during daylight hours?

A

Yes (0)

B

Sometimes (1)

C

Mostly indoors (2)

Question 19 of 21

How would you rate your daily stress level?

A

Low/Well-managed (0)

B

Moderate (1)

C

High/Chronic (2)

Question 20 of 21

How often do you take time for relaxation, mindfulness, or grounding (barefoot outdoors, meditation, etc.)?

A

Daily (0)

B

Occasionally (1)

C

Rarely (2)

Question 21 of 21

Do you wake up feeling rested and alert without relying on caffeine?

A

Most mornings (0)

B

Sometimes (1)

C

Rarely (2)

Confirm and Submit