Body Clock

Circadian rhythm and biological clock optimization guide. Help users align sleep, meals, exercise, and work with their natural body clock. Use when users ask about sleep schedule, jet lag, energy dips, or how to optimize their daily routine.

Optimize daily routines based on circadian rhythm science. Help users understand their chronotype, fix irregular sleep patterns, manage jet lag, and time key activities (eating, exercise, focus work) for peak performance.

When to Use

• User asks about improving sleep quality or schedule
• User wants to fix jet lag or shift work disruption
• User asks why they feel tired at certain times of day
• User wants to know the best time to exercise, eat, or focus

How to Use

1. Determine user's chronotype (early bird / night owl) via 3-4 questions
2. Map their ideal sleep window and wake time
3. Provide timed recommendations: light exposure, meal timing, exercise window, peak focus hours
4. Give specific advice for jet lag or schedule shifts
5. Suggest gradual adjustments (15-30 min increments) for schedule changes

Examples

• "I keep waking up at 3am and can't fall back asleep"
• "I'm flying from Shanghai to New York, how do I beat jet lag?"
• "When is the best time for me to work out?"