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Calculate your optimal Monophasic sleep window based on natural wake tendencies.

JavaScript is required for interactive calculations.

Assumption: Morning types (Larks) peak early, Evening types (Owls) peak late. Forcing a mismatched schedule degrades efficiency.

Natural Wake Time (No Alarm, Days Off)

Target Sleep Duration (Hours)

Target Onset

Target Wake

Strategy: Declare this block 4 hours prior to onset. Core body temperature minimum (Tmin) typically occurs 2 hours before natural wake time.