Definition

Circadian rhythms are 24-hour internal biological clocks that regulate sleep-wake cycles, hormone production, body temperature, digestion, and immune function. These rhythms are driven by light exposure, meal timing, and activity patterns, coordinated by the suprachiasmatic nucleus in the hypothalamus.

Why It Matters

Disrupted circadian rhythms contribute to insomnia, mood disorders, metabolic dysfunction, weight gain, hormonal imbalances, and increased disease risk. Optimizing circadian rhythms through consistent sleep schedules, morning light exposure, evening light reduction, and time-restricted eating improves sleep, energy, hormones, and overall health.

Related Conditions

Sleep Issues Fatigue Depression Weight Management Diabetes Pre Diabetes

Related Modalities

Lifestyle Medicine Clinical Nutrition Nutraceuticals

Frequently Asked Questions

Get bright light exposure within 30 minutes of waking, avoid blue light 2–3 hours before bed, maintain consistent sleep and wake times, eat meals at regular times (time-restricted eating can help), exercise in morning or early afternoon, and keep your bedroom cool and dark.

Long-term shift work increases health risks, but circadian rhythms can be partially reset with strategic interventions: blackout curtains for daytime sleep, bright light therapy during work hours, melatonin supplementation, consistent meal timing, and minimizing shift changes when possible.