Improve your Circadian Rhythm for Optimal Health

An important part of our health is our circadian rhythm; this is our body’s internal clock that regulates the sleep-wake cycle and other physiological processes on a roughly 24-hour cycle. It’s influenced by environmental cues, especially light, but also by temperature, mealtimes, and physical activity.

If you are struggling with:

• Low motivation
• Poor focus and brain fog
• Low energy and fatigue
• Trouble sleeping
• Digestive issues
• Anxiety and/or depression
• Chronic stress

Then you want to start looking at your routine & optimizing your circadian rhythm!

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Here’s How it Works:

The circadian rhythm is controlled by a part of the brain called the suprachiasmatic nucleus (SCN) in the hypothalamus. The SCN receives input from your eyes about light levels and signals the body when to feel awake or sleepy.

Your circadian rhythm affects hormone production (like melatonin and cortisol), body temperature, digestion, and even mood.

What you do in the morning will affect your sleep hours later!

Exposure to sunlight helps release serotonin and dopamine, neurotransmitters that are critical for mood & wellbeing. Serotonin is utilized to create melatonin, the hormone to help us get sleepy (and stay asleep) at night! Your brain starts to build up its melanin stores in the pineal gland due to this exposure which is released at night after sunset if one has a dark enough environment at night. 

Some other cool stuff that happens:

• Nitrous oxide is also released which helps to regulate blood pressure.
• DNA and mitochondrial repair is also helped by UVA light.
• Thyroid hormone excretion is also stimulated by UVA light. 

When we don’t keep a balanced schedule, and neglect light exposure (amongst other needs like hydration and movement) our whole system is negatively affected.

During the morning when cortisol increases, cholesterol is imported into the mitochondria, which makes pregnenolone, which affects estrogen, progesterone, thyroid, adrenal functioning, testosterone and DHEA signaling. 

Want better hormones and metabolism? Optimize your circadian rhythm.

These pathways also directly interact with the sympathetic and parasympathetic autonomic nervous system functioning. Thus, a balanced autonomic nervous system is dependent on light signaling.

And if you wanted ANOTHER reason – inflammatory bowel disease, IBS and poor gut health are all linked back to a disruption of circadian signaling!

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Takeaways:

We need the early morning sunlight to reset our body clocks so as to retune our whole body cycle.

If we do not have darkness at night, then melatonin, dopamine and serotonin are not produced at night to perform their metabolic tasks of repair and removal of metabolic waste.

Where to Start:

In the Morning:

1. Get as much natural light exposure as possible!

• 30-60 minutes (without sunglasses) is ideal, especially for those with thyroid, mood disorders or cardio-metabolic issues.
• If no sun (cloudy or winter), use a 10,000-lux light therapy box for 20–30 min.

2. Wake Up at the Same Time Every Day

Even on weekends. It strengthens your circadian rhythm and helps you fall asleep more easily at night.

3. Hydrate + Move

• Drink a glass of water to rehydrate after sleep. You need at least half ouf your bodyweight in ounces of water per day (more if you’re active).
• Do light movement (stretching, a walk, or short workout) to help signal wakefulness.

4. Eat Within 2 Hours of Waking

A balanced meal with protein + fiber helps stabilize energy and reinforce your circadian metabolic rhythm.

Night Routine (to Wind Down and Support Melatonin)

1. Dim the Lights 1–2 Hours Before Bed

• Use warm, low lighting (amber light bulbs or lamps).
• Avoid bright overhead lights.
• Artificial LED and fluorescent lights deplete melatonin by 80 %, Incandescent light deplete by 40 %, candle by only 2 %. 

2. Limit Blue Light (Screens)

• Stop using screens 1 hour before bed, or use:
• Blue light blocking glasses
• Screen filters (like Night Shift, f.lux, or Dark Mode)

3. Create a Wind-Down Ritual

Choose calm, screen-free activities:

• Reading
• Journaling
• Stretching or gentle yoga
• Meditation or breathwork (e.g., box breathing)

4. Avoid Late Eating, Alcohol, and Caffeine

• Caffeine: Stop 6–8 hours before bed.
• Alcohol: Disrupts deep sleep—stop 3+ hours before bed.
• Food: Finish dinner at least 2–3 hours before sleep.

5. Keep a Cool, Dark, Quiet Sleep Environment

• Ideal sleep temperature: 60–67°F (15–19°C)
• Use blackout curtains or a sleep mask
• White noise or earplugs for sound

With my holistic approach, I take your WHOLE health into consideration. When I work with a client, I look at their health with a root cause approach, aiming to connect the dots between physiology, lifestyle and your wellness, so you can stop wondering “why”.

From there, I provide a comprehensive plan (with accountability coaching!) and community support, to ensure progress and sustainable results!

Interested in getting started together?

Contact me here!