You’ve probably heard of your circadian rhythm. But if not, here’s a crash course: The circadian rhythm is the body’s internal clock. It regulates a variety of physiological states, from eating to sleeping, within a 24-hour period. And, it’s so crucial to our overall health and longevity that health experts are stressing the importance of keeping it regulated.
Sound like a complicated task? It is. In fact, one of the easiest ways to regulate your circadian rhythm is to expose yourself to sunlight within the first hour after waking up. This is helpful because our circadian rhythm is controlled by an area of the brain called the circadian stimulator, which is directly affected by natural light. When light falls on the retina of the eye, nerve impulses are sent to the brain, sending a clear message that it is time to go into a wakeful state. The body then stops producing melatonin, a hormone that promotes sleep.
It works both ways — exposing yourself to darkness also gradually tricks your brain into entering a state of relaxation, helping you fall asleep faster and wake up more energized.
Circadian Rhythms and Overall Health
Being in sync with the earth’s light and dark cycles means overall health, including better moods, deeper sleep, controlled appetite, balanced hormones, a stronger immune system, and more. “If your circadian rhythm is not optimized, your health will never be optimized,” says longevity expert Dr. Darshan Shah.
To help balance your circadian rhythm, we asked our doctor to share his favorite strategies. Try it yourself over the next few weeks, and remember: Building healthy habits takes time, but it’s ultimately worth it. “These five simple habits can improve your sleep quality and, in the long run, improve your lifespan,” says Shah.
How to regulate your circadian rhythm
1. Maintain a regular sleep schedule
Inconsistent sleep schedules can really disrupt your circadian rhythm — think about how you feel when you’re jet-lagged or stay up late binge-watching your favorite Netflix show.
But the problem isn’t just the resulting fatigue: experiencing consistently disrupted sleep habits can lead to a variety of adverse health consequences, including obesity, diabetes, heart disease, immune system dysfunction, cancer, and even mental impairment. It can also lead to signs of aging.
Therefore, Shah advises that “going to bed and getting up at the same time every day, even on weekends” should be a priority. “This consistency enhances the body’s natural rhythm and can improve sleep quality.” Sleep in every day on non-workdays.” The National Sleep Foundation says that for most people, sleeping one to two hours more is a beneficial way to “help get rid of sleep debt.”
2. Get a certain amount of sunlight every day
“In the morning, expose yourself to natural light,” says Shah. “This helps reset your body clock and promotes wakefulness. At night, limit exposure to artificial light, especially blue light emitted from screens, which can interfere with the production of the sleep hormone melatonin. In the winter, when natural light may be particularly limited, consider exposing yourself to the light of a “happy lamp.” It also helps prevent depression caused by seasonal affective disorder, which is largely affected by exposure to natural light (or lack thereof).
3. Keep meal times regular
“Eat at the same time every day,” says Shah, noting that you should also avoid eating a large meal or consuming caffeine and alcohol right before bedtime because “these can disrupt your sleep.” To do this, it’s best to plan your day around this. Eat a light meal last and at least two to three hours before bedtime. One study found that “irregular sleep patterns combined with a heavy mixed diet increase the likelihood of weight gain, obesity, and cardiometabolic disease.”
4. Create a relaxing evening routine
“Do a calming activity before bed, like reading, meditating, or taking a warm bath,” says Shah. “These activities tell your body it’s time to wind down and get ready for sleep.” That means practicing good sleep hygiene and avoiding TikTok in bed — no matter how tempting it might be. The goal is to limit stimulation and stress and avoid unnecessary exposure to screens’ blue light, which blocks the brain’s natural production of melatonin. You can also try sleeping with your phone in a different room and using an old-fashioned alarm clock to wake you up.
5. Exercise for 30 minutes a day
Engaging in daily physical activity can help you fall asleep faster and enjoy deeper sleep. “Try to exercise for at least 30 minutes every day,” advises Shah. “Make sure to avoid exercising too strenuously before bedtime, as this can affect your ability to fall asleep.” A light yoga or Pilates class instead of a HIIT class or an evening walk after dinner will help calm your nervous system and promote a good night’s rest.
