Your body runs on an internal clock—a roughly 24-hour cycle that regulates everything from hormone release to cellular repair. When your daily patterns align with this natural rhythm, your body functions optimally. When they don't, health suffers. That's why MyBioAge now includes a Circadian Alignment Score (0-100) that measures how well your lifestyle syncs with your body's natural clock.

What is circadian alignment?

Circadian alignment means your sleep, wake, and activity patterns match your body's internal expectations. Your biology expects light exposure in the morning, activity during the day, and darkness at night. When you follow these patterns, your hormones release on schedule, your sleep is restorative, and your metabolism runs smoothly.

Misalignment happens when you fight your biology—sleeping at irregular times, getting light exposure late at night, or being sedentary during your body's peak activity windows. Over time, this disruption accelerates aging and increases disease risk.

How MyBioAge calculates your score

The Circadian Alignment Score analyzes your patterns from Apple Health:

Sleep timing consistency — Do you go to bed and wake up at similar times? Irregular sleep schedules disrupt circadian rhythms.
Wake patterns — Are your wake times aligned with natural light cycles? Consistent, early wake times support better alignment.
Activity timing — Is your movement concentrated during appropriate hours? Daytime activity and evening rest signal healthy rhythms.
Sleep quality patterns — Does your sleep architecture suggest proper circadian function? Deep sleep timing matters.

Understanding your score

Your Circadian Alignment Score ranges from 0 to 100:

80-100 (Green) — Excellent alignment. Your patterns support optimal biological function. Maintain your routines.
50-79 (Yellow) — Moderate alignment. Some patterns could improve. Focus on sleep timing consistency.
0-49 (Red) — Poor alignment. Your rhythms are disrupted. Prioritize establishing consistent sleep/wake times.

Why circadian alignment matters for aging

Circadian disruption is linked to accelerated biological aging. Research shows that people with irregular sleep patterns have higher inflammatory markers, worse metabolic health, and increased cardiovascular risk. Night shift workers and frequent travelers often show signs of premature aging.

On the flip side, strong circadian alignment supports:

Better hormone regulation (including melatonin and cortisol)
More effective cellular repair during sleep
Improved metabolic function
Stronger immune response
Better cognitive performance

How to improve your score

Circadian alignment responds well to consistent habits:

Fix your wake time — Wake up at the same time every day, even weekends. This is the single most powerful lever for circadian health.
Get morning light — Exposure to bright light within an hour of waking sets your internal clock.
Consistent bedtime — Aim for the same bedtime within a 30-minute window.
Evening wind-down — Dim lights and reduce screen time in the hours before sleep.
Time your exercise — Morning or early afternoon workouts support circadian function better than late-night sessions.

Ask the AI Coach

The MyBioAge AI Coach can analyze your Circadian Alignment Score and suggest improvements. Ask "Is my circadian rhythm healthy?" or "How can I improve my sleep timing?" for personalized insights based on your patterns.

Track it everywhere

Your Circadian Alignment Score appears on both iPhone and Apple Watch with color-coded status indicators. The trend view shows 14-day, 3-month, and 6-month visualizations so you can see how your alignment improves over time.