RISE predicts your Melatonin Window based on your recent sleep-wake patterns. If those patterns have been inconsistent or your sleep data is inaccurate, the Melatonin Window may not line up with when you'd expect it.
Check your sleep data first
Go to the Progress tab and toggle on Sleep Times. Look at your recent nights — if any are wrong, tap into that night and edit it. Your Melatonin Window will recalibrate based on the corrected data.
You can also go to Tools > Melatonin Window and tap "Data seem off?" to walk through a guided questionnaire that helps identify and correct data issues.
An inconsistent sleep schedule is the most common cause
If your bedtime and wake time vary significantly from night to night, your circadian rhythm doesn't have a stable anchor point. The Melatonin Window will reflect that variability, and may not feel right on any given night. A more consistent schedule will produce a more predictable Melatonin Window.
When your Melatonin Window isn't wrong — it just doesn't fit your schedule
Sometimes the Melatonin Window is accurately reflecting your circadian rhythm, but that rhythm doesn't align with the schedule you need.
- You've traveled across time zones. Your circadian rhythm doesn't instantly shift when you change locations. That mismatch is jet lag — your body typically adjusts at about one day per hour of time zone change. Your Melatonin Window will shift as you sleep and wake on your new local schedule.
- You work night shifts or rotating schedules. Your Melatonin Window reflects your circadian rhythm, which may conflict with the schedule your job requires. Using the Melatonin Window as bedtime guidance may not be feasible with this type of schedule.
Shifting your Melatonin Window earlier or later
If your Melatonin Window is too early or too late for the schedule you want, adjust your wake time goal and go to bed about 15 minutes earlier (or later) each night. As RISE picks up on the new pattern, your Melatonin Window will shift accordingly. This is a gradual change that may take several days.
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