Circadian Living: Simple daily rhythms to set your body clock and improve your energy, sleep and wellbeing
Circadian rhythm is your body’s internal clock that regulates biological processes such as sleep, hormones, metabolism, digestion and even mood. When our body clock is in sync with the natural day–night cycle, we live in harmony with nature and everything from your energy to your digestion flows more smoothly. When out circadian rhythm is misaligned, you may notice fatigue, cravings, poor sleep, or difficulty concentrating.
Circadian rhythm is largely governed by light exposure, and also influenced by the timing of our diet, sleep schedule, physical activity and even our age. Fortunately, you can reset and align your circadian rhythm with some simple daily habits.
Spring naturally invites us to live more in sync with these natural rhythms. The days are getting longer, mornings are lighter earlier, and temperatures are mild enough to encourage spending more time outside. These environmental shifts provide the perfect cues for circadian alignment.
1. Expose your eyes to morning light outdoors
Your circadian rhythm is most strongly regulated by light, particularly natural sunlight. Research shows that exposing your eyes to outdoor morning light helps set your body clock for the day, boosting alertness and improving sleep quality later that night.
Step outside within an hour of waking, even on cloudy days.
Tip: Do not wear sunglasses in the early morning as they block the important color rays. I personally avoid sunglasses before 10am and after 4pm.
2. Keep a regular sleep-wake schedule
Going to bed and waking up at roughly the same time every day (yes, even on weekends) helps your body establish a consistent rhythm. Irregular sleep schedules are linked to poorer sleep quality, reduced cognitive performance and increased risk of metabolic issues. Social jetlag from the weekend can reduce focus and concentration on Monday morning.
Tip: Create a calming wind-down routine by dimming lights, avoiding screens and perhaps even take a magnesium supplement to help signal to your body that it’s time to rest.
3. Eat at consistent times
Our digestive system has its own circadian rhythm. Eating at irregular times disrupts metabolism and may increase the risk of weight gain, insulin resistance and digestive discomfort.
Tip: Prioritise daytime eating, when your metabolism is most active, and avoid heavy meals late at night as this can disturb sleep (more on this to come!).
4. Move your body daily
Exercise is another important cue for your body clock. Morning or afternoon movement helps reinforce wakefulness, while intense evening workouts can sometimes delay sleep onset. Aim for regular physical activity, ideally in daylight hours.
Tip: If you’re super busy, a brisk morning walk outdoors combines the benefits of movement and light exposure. Just 10 minutes may do the trick.
5. Minimise evening light exposure
Just as morning light helps you wake up, bright artificial light at night, especially blue light from screens, confuses your body clock and delays melatonin release (the hormone that signals sleep).
Tip: Set an evening alarm to dim household lights after sunset. Limit screens in the hour before bed or use blue-light blocking glasses.
Your body thrives on rhythm. By aligning your daily habits with your circadian clock you can dramatically improve your energy, mood, digestion and sleep quality.
Start small. Choose one or two of these practices to build into your routine and notice how your body responds. Over time, these natural rhythms become effortless and your health will thank you.
Circadian living isn’t about rigid rules—it’s about rhythm.