Circadian Light Metabolism Simulator

Drag light blocks on the 24-hour timeline. Watch phase shift, melatonin suppression, and metabolic risk update instantly.

Your Light Schedule

Replay hormone & metabolic trajectories

00:0012:0024:00

Risk Gauges

Circadian Phase Shift—

-120 min0 min+120 min

Melatonin Suppression—

0%50%100%

Insulin Sensitivity Index—

0.00.51.0

Glucose Tolerance Score—

0.00.51.0

Cortisol Dysregulation—

0.00.51.0

Interventions

Morning light box 07:00–07:30 (10,000 lux)+35 min phase advance Blue-blocking glasses 21:00–22:00-25% melatonin suppression Screen curfew after 22:00 (<30 lux)-15% melatonin suppression Blackout curtains for sleep periodImproves sleep quality