{"id":2733,"date":"2026-03-21T11:46:36","date_gmt":"2026-03-21T09:46:36","guid":{"rendered":"https:\/\/bio-me.bio\/?page_id=2733"},"modified":"2026-03-21T11:47:12","modified_gmt":"2026-03-21T09:47:12","slug":"solar-storm-risk-level-tool","status":"publish","type":"page","link":"https:\/\/bio-me.bio\/?page_id=2733","title":{"rendered":"Recovery Time Estimator"},"content":{"rendered":"\n<div class=\"eco-tool wp-block-group\" id=\"eco-tool-recovery-5e7b3\">\n  <div class=\"eco-tool__header\">\n    <h2 class=\"eco-tool__title\">Recovery Time Estimator<\/h2>\n    <p class=\"eco-tool__lead\">\n      Estimate how much recovery time you may need after a mentally or physically demanding period based on sleep, stress, exertion, and symptoms.\n    <\/p>\n  <\/div>\n\n  <form class=\"eco-tool__form\" id=\"eco-recovery-form-5e7b3\" novalidate>\n    <div class=\"eco-tool__grid3\">\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-recovery-load-5e7b3\">Overall load today<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-recovery-load-5e7b3\">\n          <option value=\"low\">Low<\/option>\n          <option value=\"moderate\" selected>Moderate<\/option>\n          <option value=\"high\">High<\/option>\n          <option value=\"veryhigh\">Very high<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Includes work, training, emotional pressure, and general demands.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-recovery-sleep-5e7b3\">Sleep quality<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-recovery-sleep-5e7b3\">\n          <option value=\"good\" selected>Good<\/option>\n          <option value=\"okay\">Okay<\/option>\n          <option value=\"poor\">Poor<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Poor sleep usually extends recovery needs.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-recovery-exertion-5e7b3\">Physical exertion<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-recovery-exertion-5e7b3\">\n          <option value=\"low\" selected>Low<\/option>\n          <option value=\"moderate\">Moderate<\/option>\n          <option value=\"high\">High<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Hard physical effort can increase total recovery demand.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-recovery-stress-5e7b3\">Stress level<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-recovery-stress-5e7b3\">\n          <option value=\"low\">Low<\/option>\n          <option value=\"moderate\" selected>Moderate<\/option>\n          <option value=\"high\">High<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Mental stress can slow recovery even without physical exertion.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-recovery-breaks-5e7b3\">Break quality<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-recovery-breaks-5e7b3\">\n          <option value=\"good\">Good<\/option>\n          <option value=\"some\" selected>Some breaks<\/option>\n          <option value=\"poor\">Very poor<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Real breaks can reduce recovery time noticeably.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-recovery-tomorrow-5e7b3\">Tomorrow&#8217;s demand<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-recovery-tomorrow-5e7b3\">\n          <option value=\"light\">Light<\/option>\n          <option value=\"normal\" selected>Normal<\/option>\n          <option value=\"heavy\">Heavy<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Helps suggest whether a full reset is more important.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field eco-tool__field--wide\">\n        <span class=\"eco-tool__label\">Current signs (check all that apply)<\/span>\n        <div class=\"eco-tool__checks\">\n          <label class=\"eco-tool__check\"><input type=\"checkbox\" id=\"eco-recovery-s1-5e7b3\"> Mental fog<\/label>\n          <label class=\"eco-tool__check\"><input type=\"checkbox\" id=\"eco-recovery-s2-5e7b3\"> Muscle soreness<\/label>\n          <label class=\"eco-tool__check\"><input type=\"checkbox\" id=\"eco-recovery-s3-5e7b3\"> Irritability<\/label>\n          <label class=\"eco-tool__check\"><input type=\"checkbox\" id=\"eco-recovery-s4-5e7b3\"> Low motivation<\/label>\n          <label class=\"eco-tool__check\"><input type=\"checkbox\" id=\"eco-recovery-s5-5e7b3\"> Heavy fatigue<\/label>\n          <label class=\"eco-tool__check\"><input type=\"checkbox\" id=\"eco-recovery-s6-5e7b3\"> Trouble relaxing<\/label>\n        <\/div>\n        <div class=\"eco-tool__hint\">These signs suggest your system may already be under recovery strain.<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"eco-tool__actions\">\n      <button type=\"button\" class=\"wp-element-button eco-tool__btn\" id=\"eco-recovery-calc-5e7b3\">Calculate<\/button>\n      <button type=\"button\" class=\"wp-element-button eco-tool__btn eco-tool__btn--ghost\" id=\"eco-recovery-reset-5e7b3\">Reset<\/button>\n      <div class=\"eco-tool__error\" id=\"eco-recovery-error-5e7b3\" aria-live=\"polite\"><\/div>\n    <\/div>\n  <\/form>\n\n  <div class=\"eco-tool__result\" id=\"eco-recovery-result-5e7b3\" hidden>\n    <h3 class=\"eco-tool__subtitle\">Result<\/h3>\n\n    <div class=\"eco-tool__cards\">\n      <div class=\"eco-tool__card\">\n        <div class=\"eco-tool__metric-label\">Estimated recovery need<\/div>\n        <div class=\"eco-tool__metric-value\" id=\"eco-recovery-level-5e7b3\">\u2014<\/div>\n        <div class=\"eco-tool__metric-sub\" id=\"eco-recovery-time-5e7b3\"><\/div>\n      <\/div>\n\n      <div class=\"eco-tool__card\">\n        <div class=\"eco-tool__metric-label\">Priority focus<\/div>\n        <div class=\"eco-tool__metric-value\" id=\"eco-recovery-focus-5e7b3\">\u2014<\/div>\n        <div class=\"eco-tool__metric-sub\" id=\"eco-recovery-sub-5e7b3\"><\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"eco-tool__card eco-tool__card--wide\">\n      <div class=\"eco-tool__metric-label\">Interpretation<\/div>\n      <div class=\"eco-tool__metric-sub\" id=\"eco-recovery-note-5e7b3\"><\/div>\n    <\/div>\n\n    <p class=\"eco-tool__note\">\n      This is a practical estimate, not medical advice. Recovery can vary widely depending on health, sleep debt, illness, and workload history.\n    <\/p>\n  <\/div>\n\n  <details class=\"eco-tool__details\">\n    <summary class=\"eco-tool__summary\">How we calculate<\/summary>\n    <div class=\"eco-tool__details-body\">\n      <p class=\"eco-tool__text\">\n        We combine total load, sleep, exertion, stress, breaks, next-day demands, and current signs into a simple recovery score, then suggest a likely minimum recovery window.\n      <\/p>\n    <\/div>\n  <\/details>\n<\/div>\n\n<style>\n.eco-tool{ border:1px solid rgba(0,0,0,.12); border-radius:12px; padding:16px; }\n.eco-tool__header{ margin-bottom:12px; }\n.eco-tool__title{ margin:0 0 8px; }\n.eco-tool__lead{ margin:0; opacity:.9; }\n.eco-tool__form{ margin-top:12px; }\n\n.eco-tool__grid3{ display:grid; grid-template-columns:1fr; gap:16px; }\n@media (min-width:860px){\n  .eco-tool__grid3{ grid-template-columns:1fr 1fr 1fr; }\n  .eco-tool__field--wide{ grid-column:1 \/ -1; }\n}\n\n.eco-tool__field{ display:flex; 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}\n\n  function calculate(){\n    setError(\"\");\n\n    let score = 0;\n\n    if (loadEl.value === \"moderate\") score += 3;\n    if (loadEl.value === \"high\") score += 7;\n    if (loadEl.value === \"veryhigh\") score += 10;\n\n    if (sleepEl.value === \"okay\") score += 2;\n    if (sleepEl.value === \"poor\") score += 5;\n\n    if (exertionEl.value === \"moderate\") score += 2;\n    if (exertionEl.value === \"high\") score += 5;\n\n    if (stressEl.value === \"moderate\") score += 2;\n    if (stressEl.value === \"high\") score += 5;\n\n    if (breaksEl.value === \"some\") score += 1;\n    if (breaksEl.value === \"poor\") score += 4;\n\n    if (tomorrowEl.value === \"normal\") score += 1;\n    if (tomorrowEl.value === \"heavy\") score += 3;\n\n    if (s1.checked) score += 2;\n    if (s2.checked) score += 2;\n    if (s3.checked) score += 2;\n    if (s4.checked) score += 2;\n    if (s5.checked) score += 3;\n    if (s6.checked) score += 2;\n\n    let level = \"\";\n    let recoveryTime = \"\";\n    let focus = \"\";\n    let note = \"\";\n\n    if (score <= 7){\n      level = \"Low\";\n      recoveryTime = \"A light reset may be enough\";\n      focus = \"Maintain balance\";\n      note = \"Your current load suggests you may recover with normal rest, a good evening wind-down, and decent sleep.\";\n    } else if (score <= 15){\n      level = \"Moderate\";\n      recoveryTime = \"Several hours to one good night\";\n      focus = \"Protect sleep and downtime\";\n      note = \"You likely need a cleaner recovery window than usual. Sleep and lower stimulation may help the most.\";\n    } else if (score <= 24){\n      level = \"High\";\n      recoveryTime = \"One full evening + good sleep\";\n      focus = \"Reduce demands\";\n      note = \"Your system appears fairly taxed. Meaningful downtime, lower stress, and lighter demands may be needed to reset well.\";\n    } else {\n      level = \"Very high\";\n      recoveryTime = \"More than one recovery block\";\n      focus = \"Prioritize restoration\";\n      note = \"Your current recovery need appears heavy. 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Overall load today LowModerateHighVery high&hellip;<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":2452,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"_links":{"self":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2733"}],"collection":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2733"}],"version-history":[{"count":2,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2733\/revisions"}],"predecessor-version":[{"id":2735,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2733\/revisions\/2735"}],"up":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2452"}],"wp:attachment":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2733"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}