Are you struggling with sleepless nights and finding yourself feeling tired and dragging your feet during the day? The secret to revitalising your energy and sleeping more soundly may have less to do with what you’re eating my friend and may lie within your body’s biological clock, known as your circadian rhythm. If you’re needing a little boost, this is for you so let’s dive in  as we unlock the secrets of your circadian rhythm and explore its huge impact on your health.

What is Circadian Rhythm?

The circadian rhythm is your body’s natural and internal process that regulates your sleeping and waking cycles, body temperature, hormone production, and other vital functions. Think of it as your body’s internal clock that keeps you in sync with the 24-hour day-night cycle. This internal clock is controlled by a part of your brain called the suprachiasmatic nucleus (SCN), which receives signals from your eyes to determine the time of day.

The SCN uses the light signals it receives to regulate the production of melatonin, a powerful hormone that helps you fall asleep and wake up. It also influences the release of other hormones, such as cortisol, which plays a role in your energy levels throughout the day. Understanding how the circadian rhythm works can help you get the most out of each day and get you living your best life ever!

Why is Circadian Rhythm Important for Health?

Maintaining a healthy circadian rhythm is crucial for your overall health. When your body’s internal clock is functioning properly, it helps to regulate your sleep-wake cycle, ensuring that you get enough restorative sleep at night and feel awake and alert during the day. This, in turn, has a significant impact on your physical, mental and emotional health and wellbeing.

On the other hand, a disrupted circadian rhythm can lead to a variety of health problems, including insomnia, sleep disorders, mood disorders, and an increased risk of chronic diseases. Studies have shown that people who consistently have irregular sleep patterns or work night shifts are at a higher risk of developing conditions such as obesity, diabetes, cardiovascular diseases, and even certain types of cancer.

Education is power right? By understanding the importance of your circadian rhythm you can take the necessary steps to optimise your daily routine and enhance your overall health and well-being so let’s go.

How Circadian Rhythm Affects Sleep

One of the most significant impacts of circadian rhythm is on your sleep patterns. Your body’s internal clock regulates when you feel sleepy and when you feel awake. It is why you naturally feel tired at night and awake during the day.

Image of lady sleeping comfortably in bed with text stating that sleep regularity cuts all mortality risk by 20% - 48%

The production of melatonin, often referred to as the “sleep hormone,” is influenced by your circadian rhythm. When the sun sets and darkness falls, the SCN signals the pineal gland to release melatonin, which makes you feel drowsy and helps you fall asleep. In the morning, as the sun rises and daylight increases, melatonin production decreases, signalling your body to wake up and feel alert.

However, modern living and technology is sadly sabotaging your sleep and circadian rhythm. Exposure to bright LED lights or blue light from devices at night, interferes with the natural production of melatonin, making it challenging to fall asleep or stay asleep throughout the night. This can lead to sleep deprivation, fatigue, and a host of other health issues.

Matthew Walker, one of the world’s experts on sleep says “the more you sleep, the longer you live” so getting enough sleep, having a regular routine and good quality sleep is not just a nice to have, it’s your survival strategy.

The Role of Light and Darkness

Light and darkness play a significant role in regulating your circadian rhythm. Your body is highly sensitive to light, particularly to the blue light emitted by electronic devices. This includes all smartphones, tablets, computers and that TV you’re watching Netflix on. Exposure to blue light in the evening can suppress melatonin production by up to 80%, making it harder for you to fall asleep and stay asleep.

Master your light and you'll master your health. Image of a sunset with a blue sky reminding people that importance of light in circadian health

On the other hand, exposure to natural sunlight during the day helps to regulate your circadian rhythm. Sunlight stimulates the production of serotonin, a neurotransmitter that promotes wakefulness and regulates mood. It also helps to reset your internal clock and improve your overall sleep quality.

To keep your circadian rhythm healthy, it is essential to limit your exposure to electronic devices in the evening and maximize your exposure to natural sunlight during the day. When the sun goes down, the bright lights and blue lights your eyes are exposed to should also go down. This is one clear way to improve your circadian rhythm’s impact on health

Practical Tips for Optimising Your Circadian Rhythm

Ready to start resetting your circadian rhythms to be more aligned with nature? Here are some easy ideas to get you started on your circadian health journey.

  • Stick to a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body’s internal clock.
  • Create a Relaxing Bedtime Routine: Develop a pre-sleep routine, such as reading a book, taking a warm bath, or practicing relaxation techniques, to signal to your body that it’s time to wind down.
  • 20 Proven Tips for a Great Night Sleep: Check out the Unstoppables 20 Proven Tips for a Great Night’s Sleep for more easy to implement and proven sleep help ideas.
  • Limit Exposure to Blue Light: This one is a must! Avoid all electronic devices at least two hours before bedtime. If you must use them, use blue light blocking glasses to protect your eyes. I use, love and swear by the Ra Optics Blue Blocking Glasses and have a part for everyone in the family – including the kids!
  • Get Plenty of Natural Light During the Day: Sunrise time and morning light time are two of the most important times to get outside. These help set your body clock to nature’s and will help you regulate your circadian rhythm.

Embrace the Power of Circadian Health

Your circadian rhythm is more than just a sleep regulator or nice to have —it’s a powerful tool for enhancing your overall health and making sure you live the happiest, healthiest and most joyful life possible. By understanding your circadian rhythm impact on health and optimising your circadian rhythm, you can unlock all those dreams and give you, your kids and the people you love most the best version of you.

Are you ready to dive deeper into the science of circadian health? Stay tuned for my upcoming Circadian Health course. You’ll learn how to harness the power of your body’s internal clock to transform your health and get you feeling like Xena, the warrior princess that you are.

Stay unstoppable my beautiful friend. The power of your good health is all in your hands!