How to regulate your circadian rhythm naturally (and why it affects your daily energy levels)

The circadian rhythm is your internal biological clock, a system that regulates approximately 24-hour cycles that determine when you should be awake, when you should sleep, when you should eat, and when your body should release certain hormones.

These cycles directly affect:

• Your energy level during the day

• Your ability to concentrate and mental performance

• The quality of your sleep

• Your mood and your response to stress

• Your metabolism and digestion

• Your immune system

The circadian rhythm is not something abstract or optional. It is programmed into your genes and into every one of your cells. The problem is that we live in a world designed to ignore it: artificial light at all hours, irregular schedules, screens late into the night, constantly changing work shifts.

And when your circadian rhythm is disrupted, your body pays the price.

When your biological clock is out of sync, you don't just feel tired. Here's what's really happening:

Your body releases cortisol (the alertness and energy hormone) in the morning to wake you up. If your circadian rhythm is disrupted, this release occurs at the wrong time: too little cortisol when you need it (in the morning) and too much when you don't want it (at night).

The result: you wake up exhausted, drag yourself through the day with little energy, and when night comes, you can't fall asleep.

Your circadian rhythm also regulates your metabolism. When it is out of balance, your body does not process food properly, accumulates more fat, you have more cravings, and your blood sugar levels become unstable.

Several studies link circadian rhythm disorders with an increased risk of obesity, type 2 diabetes, and cardiovascular problems.

A disrupted circadian rhythm is directly linked to anxiety, depression, irritability, and concentration problems. It is no coincidence that people who work night shifts or irregular hours have a higher incidence of mood disorders.

Your brain needs your biological clock to function properly in order to manage emotions, stress and motivation effectively.

Now comes the good part: how to regain control of your circadian rhythm so you can have more energy, sleep better, think clearly, and feel good.

The circadian rhythm is synchronised mainly through light. Your brain detects light through your eyes and adjusts the entire system accordingly.

In the morning:

• Expose yourself to natural light within the first 30-60 minutes after waking up. Go outside, open the windows, have breakfast near a window. Morning sunlight is the most powerful signal to reset your biological clock.

• If you live in a place with little natural light (especially in winter), consider using a 10,000 lux daylight lamp for 20-30 minutes in the morning.

During the day:

• Spend time outdoors whenever you can. Continuous exposure to natural light during the day reinforces your circadian rhythm.

• If you work indoors, try to stay near windows or take short breaks outside.

In the evening:

• Reduce bright light at least 2-3 hours before bedtime. Use warm, dim lighting at home in the evening.

• Switch off the ceiling lights and switch on only indirect lamps with warm tones.

• Use blackout curtains or an eye mask to sleep in complete darkness. Even small amounts of light can disrupt your melatonin production.

Your circadian rhythm loves consistency. The more regular your schedule is, the better your biological clock will function.

Fixed sleep schedule:

• Go to bed and get up at the same time every day, with a maximum variation of 30 minutes.

• Yes, even at weekends. Sleeping late on Saturday or Sunday disrupts your circadian rhythm and makes you feel worse on Monday.

Regular meal times:

• Eat at the same times every day. Your digestive system also has its own circadian rhythm.

• Avoid heavy meals at least 3 hours before bedtime.

• If you consume caffeine, do so only before 2 p.m. Caffeine has a half-life of 5-6 hours, so a coffee at 4 p.m. will still be in your system at 10 p.m.

Screens (mobile phones, computers, tablets, TVs) emit blue light, which is the type of light that most confuses your brain. When it detects blue light at night, your brain interprets that it is still daytime and blocks the production of melatonin.

Effective strategies:

• Stop using screens at least 1-2 hours before bedtime. Read, meditate, listen to music, or chat.

• If you cannot avoid it, use blue light filters on all your devices. Activate night mode automatically from 8 p.m. onwards.

• Consider wearing blue light blocking glasses at night. They are especially useful if you work at night or watch television late.

Physical exercise is excellent for regulating your circadian rhythm, but timing matters.

Best moment:

• In the morning or early afternoon. Morning exercise helps wake up your body and reinforces the signal that it is time to be active.

• Exposure to natural light during exercise (running, walking, cycling outdoors) has a double benefit.

Avoid:

• Intense workouts in the 2-3 hours before bedtime. Intense exercise raises your body temperature, heart rate, and cortisol levels, making it difficult to fall asleep.

• If you can only train in the evening, opt for gentler activities such as yoga, stretching or gentle walks.

Your body temperature follows a circadian rhythm: lower during sleep, higher during the day. You can use this to your advantage.

To sleep better:

• Keep your room cool: between 16 and 19 °C is ideal for sleeping.

• Take a hot shower or bath 1-2 hours before bedtime. When you get out, your body temperature drops quickly, signalling to your body that it is time to sleep.

To wake you up better:

• Expose yourself to cooler temperatures or cold water in the morning. A cold shower or even washing your face with cold water helps to activate your body.

Your brain needs time to switch from active mode to sleep mode. A consistent night-time ritual gives it that signal.

Effective routine:

• 60-90 minutes before bedtime: turn off screens, dim the lights.

• 45-60 minutes before: relaxing activities such as reading, meditating, conscious breathing, gentle stretching.

• 30 minutes before: prepare your room (temperature, darkness, silence) and your mind with natural sleep supplements.

Avoid:

• Stressful discussions or topics at night.

• Reviewing work or emails before going to bed.

• Highly stimulating entertainment (action series, games, social media).

Chronic stress directly disrupts your circadian rhythm. Constantly elevated cortisol levels disrupt the natural balance between daytime cortisol and night-time melatonin.

Anti-stress strategies:

• Daily meditation: even 10 minutes makes a difference.

• Breathing exercises: particularly effective before bedtime.

• Write down your worries before going to bed. Getting them out of your head helps reduce night-time rumination.

• Set clear boundaries between work and personal life. Not being available 24/7 is not optional; it is necessary.

• Rely on natural nootropics such as Ashwagandha supplements

This is what people ask most often: how long does it take to see results?

The answer depends on how out of sync your circadian rhythm is:

• Slight disruption (sleeping 1-2 hours outside of normal routine): 3-5 days following the above strategies.

• Moderate disruption (shift work, jet lag): 1–2 weeks.

• Severe misalignment (years of irregular schedules, chronic night work): 3-6 weeks of consistent effort.

The key is consistency. It's not about doing it perfectly for a week and then going back to your old habits. It's about building a new lifestyle that respects your biology.