A little fall-spiration for your circadian alignment
I’ve always been a night owl. Even as a kid, I’d read late into the night under the covers with a flashlight. Getting to bed early does NOT come naturally to me. Neither does waking up early - just ask my family. But after learning just how much our circadian rhythm shapes health and energy, I’ve been intentional about retraining my body’s clock and creating habits that support a more aligned rhythm.
Maybe you’re asking, “Christy, what IS a circadian rhythm, anyway?!”
Well, my friend, I am glad you asked, because this is SO important.
Your circadian rhythm is your body’s internal 24-hour clock that regulates sleep, wakefulness, metabolism, hormone release, body temperature, digestion, and more.
There are compelling reasons to pay attention to your personal circadian rhythm….here are a few of my current favorites:
Strong circadian rhythms are linked to increased lifespan and better aging.
A stable circadian rhythm enhances brain health and resilience, including stronger neural plasticity, mood regulation and protection against cognitive decline.
A strong circadian rhythm supports metabolic fitness, helping to prevent obesity, diabetes, and cardiovascular disease by optimizing glucose metabolism and insulin sensitivity.
So, how can we support this vital internal rhythm? Here are five evidence-based strategies to help you stay aligned!
Get bright light in the morning. Ideally, walk outside for 20-30 minutes very soon after waking (extra tip: early morning sun exposure helps with fat loss as well). If you can’t do that, stand outside or sit in your backyard. If you really need an indoor alternative, sit in front of a happy light for 20-30 minutes within the first hour of waking. You don’t need to stare at the light, but keep it about 16-24 inches from your face.
Adopt a consistent sleep schedule. Going to bed and waking up at the same time every day, including weekends, strengthens your circadian rhythm and supports deeper and more restorative sleep.
Align eating times with daylight. Eat within an hour of waking up, and stop eating at least 3-4 hours before bedtime. Notice whether it’s easier for you to fall asleep and wake up!
Sleep in a completely dark bedroom. Even a small amount of light during sleep can disrupt your body's natural rhythm by suppressing melatonin, increasing heart rate, and impairing glucose metabolism. Use black-out curtains and remove all light sources from your bedroom. You can put some black nail polish or black duct tape over the light on your fire alarm!
Remove cell phones from your bedroom. Radio frequency electromagnetic fields (RF-EMFs) emitted by mobile phones can penetrate the skull and reach the brain, potentially causing neuronal hyper-excitability that leads to sleep problems such as increased sleep latency, sleep disturbances, and daytime sleepiness.
When your circadian rhythm is healthy, you feel more awake and alert during the day, fall asleep more easily at night, and maintain overall physical and mental well-being! This is part of what I call lifestyle medicine - it’s not a fancy or expensive intervention, but rather a toolbox you can build for great health and own for life.
Let me know how these go for you!
Happy November,
Christy Mawdsley
