Circadian Rhythm
We all understand that what we do impacts our health. We know how we do things can be important as well. But we often overlook the importance of timing, or when we do things. You’re likely familiar with the idea of having an “internal clock”. Its disruption is how we explain jet lag from traveling across time zones or the fact that it can take several days to adjust to daylight savings time. This internal clock is also known as our circadian rhythm. Understanding the importance of circadian rhythm can be very helpful for someone committed to improving their overall health.
Our circadian rhythm controls much more than our sleep/wake times. It also controls hormones like melatonin, cortisol and insulin. It’s an important factor in metabolism, digestion, mood, energy, inflammation and immune function. This explains why sometimes people feel like they are doing the right things - eating well and exercising regularly - but still don’t feel well. The issue might not be what they are doing, but rather when they are doing it.
Before modern day technology, it was much easier to keep a healthy circadian rhythm. Today we face an uphill battle, and it takes intentionality if we want to minimize the often unavoidable disruptions to this important built in clock. Artificial light and screens at night, being indoors all day, late-night meals, constant stress from the time we wake until we go to bed, inconsistent sleep schedules… these are some of the major disruptors to our circadian rhythm.
If you think about rhythm as it pertains to music, you know that there is no rhythm without contrast. There is sound and silence, loud and soft, fast and slow. Our bodies also thrive on contrast. Bright days and dark nights. Movement and rest. Feasting and fasting. A song can hardly be called a song if it’s made up of the same note, same volume, same tempo from beginning to end. When our bodies experience constant light, constant stimulation, constant digestion, and constant stress - the rhythm of our day is lost. Restoring circadian rhythm is about restoring contrast to our days and nights.
If you want to experiment with supporting your circadian rhythm, here are a few simple tips:
Take a daily “circ walk”. Get outside as early as possible after waking and take a walk. This is beneficial even on cloudy days (you just need to be out a little longer). Leave your sunglasses at home! When natural light hits your eyes it helps turn down the melatonin (your sleep hormone) and turn up the cortisol. Cortisol gets a bad rap, but a healthy amount is important for focus and alertness. Early morning light is like a reset for your clock.
Keep indoor lights dim at night and avoid screens in the hour or two before bed. (I know this is a tough one!)
Wake up and go to bed around the same time each day.
Establish and stick to an eating window when possible. Everyone’s schedules are different and there’s no perfect window - just having one can help when it comes to the rhythm of your days.
Supporting your circadian rhythm doesn’t have to be overwhelming. Small changes can have a meaningful impact. Adding more contrast to your days and nights just might help your body remember how to play its own music again.
