Circadian Health: What Is It and Why Does It Matter?

Can we talk about how amazing fall is? The days are getting shorter, the air is getting crisper, and we’re all starting to settle into more structured routines. The world is slowing down just enough to allow us to focus on our health, and our circadian rhythm is the perfect place to start. Yep, that internal clock of yours that does so much more than tell you when to sleep.

Your circadian rhythm isn’t just about falling asleep—it is foundational to many other systems in your body. It's working behind the scenes 24/7, from digestion to immune function. So, if your energy levels have been off, your sleep’s been funky, or you feel a little out of whack, it could be your circadian rhythm asking for some love.

Let me explain the circadian rhythm, how it works, why circadian health is important, and a few simple ways to support it naturally.

What is Circadian Rhythm, and Why Does It Matter?

Your circadian rhythm is your body’s natural, 24-hour internal clock that not only dictates when you sleep and wake but also plays a vital role in nearly every process in your body—hormone production, digestion, immunity, metabolism — you name it, the circadian rhythm impacts it. Think of it as the master control system that syncs all the smaller clocks in your body’s cells. When this rhythm is disrupted by irregular sleep, lack of sunlight, or too much screen time, it throws off your entire system. That’s why circadian health is foundational to good health; when this core system is out of balance, it impacts everything else.

Here’s how it works: during the day, exposure to natural light sends signals to your brain that it’s time to be awake and alert. This increases your cortisol levels, which helps with energy and focus. As the day winds down and it gets darker, your brain gets the memo that it’s time to rest, so it starts producing melatonin, the hormone that helps you fall asleep. Learning how to naturally improve your circadian rhythm can have a powerful ripple effect on every system.

We hear the words melatonin and cortisol all the time, but what are they, and how do they impact us?

The Hormones Behind Your Circadian Rhythm: Melatonin and Cortisol

Let’s start with melatonin. You may not know this, but melatonin is a hormone. The pineal gland produces it, and it directly responds to light exposure. Often misunderstood as just a “sleep hormone,” melatonin has multiple benefits, including powerful anti-inflammatory and anti-oxidant properties and lowering body temperature. I'm looking at you, hot flashes. Melatonin production is triggered by darkness, signaling to your body that it’s time to wind down and prepare for rest.

Melatonin, however, has one major weakness: blue light. Blue light naturally suppresses melatonin, which is helpful in the morning when the rising sun lowers melatonin levels, helping us wake up. The issue arises with exposure to blue light at night. The blue light from screens, phones, and even light bulbs mimics daylight, tricking your brain into thinking it’s still daytime, even when it’s late. This evening exposure to blue light reduces melatonin production, making it harder for your body to relax and prepare for bed.

Now, let’s talk about cortisol. While melatonin is heavily impacted by light, cortisol is also influenced by light, but to a lesser degree. Cortisol tends to peak in the morning, making it a key player in waking you up and getting you going. Often called the “stress hormone,” cortisol gets a bad reputation, but it’s essential for many beneficial processes. It plays a key role in regulating blood sugar levels, maintaining blood pressure, and controlling how your body uses fats, proteins, and carbs for energy. That said, thanks to chronic stress, many of us have elevated cortisol levels, and that is when too much of a good thing turns into a bad thing.

Here’s the connection: melatonin and cortisol are inversely related. In the morning, melatonin drops in response to sunlight, and cortisol rises. As evening sets in, cortisol decreases while melatonin increases. Read that again...one of the best ways to reduce elevated cortisol, aka out-of-control stress response, is by increasing melatonin. How do we increase melatonin production? By reducing exposure to blue light.

The key takeaway? Light exposure is everything when it comes to balancing these two hormones. By managing your exposure to light—especially blue light in the evenings—you can help your body’s natural rhythm reset, allowing melatonin and cortisol to do their jobs properly.

The Hidden Dangers of Circadian Dysregulation

When your circadian rhythm is out of sync, it doesn’t just throw off your sleep—it can feel like your whole body is out of balance. Here are some common signs that your circadian rhythm might need some work:

• Difficulty sleeping: Falling asleep or staying asleep becomes a challenge, and even if you log enough hours, you might still wake up feeling drained.

• Digestive issues: You may experience digestive complaints like bloating, indigestion, or irregular bowel movements.

• Weight Gain: A misaligned circadian rhythm can impact your metabolism and appetite hormones, leading to increased hunger and weight gain.

• Weakened immunity: Your immune system is also impacted. You’re more likely to get sick and take longer to recover.

• Menstrual cycle irregularities: Disruption in this rhythm affects hormone balance, leading to irregular periods or more severe PMS symptoms.

How to Support Your Circadian Rhythm Naturally

My number one way to improve circadian health? Wear orange-tinted glasses at night. For less than $20, you can radically improve your sleep and overall well-being. Why? Because orange lenses filter out blue light. Ideally, we’d all avoid artificial lighting and screen exposure after dark, but let’s be real: that's not going to happen. Instead, throw on a pair of orange-tinted glasses about two hours before you want to sleep. If you aim to be asleep by 10 p.m., start wearing them around 8 p.m. This simple hack will allow your melatonin to rise naturally, helping you wind down for a restful night. Give it a week or two to see the full impact. We’re working on a hormonal cycle, so changes won’t happen overnight. Buyer beware: if you see glasses marketed as “blue-blockers,” but the lenses are clear, or you can still see the color blue while wearing them, they are not blocking blue light and will not help improve your circadian health.

Here are a few other ways to support your circadian health:

• Get natural light exposure in the morning: Morning sunlight, especially before 10 am, signals to your brain that it’s time to wake up, helping you rise naturally and feel more alert throughout the day.

• Create a consistent sleep routine: Going to bed and waking up at the same time every day, even on weekends, helps keep your body’s internal clock in sync with natural light cues.

• Eat meals at regular times: Your digestion also runs on a circadian rhythm. Eating at consistent times each day helps regulate your metabolism and keeps your body functioning smoothly.

• Wind down with a nighttime routine: Whether it’s a warm bath, reading, or meditation, a relaxing evening routine signals

  to your body that it’s time to slow down and

  prepare for sleep.

Make Circadian Health a Priority

As the days get shorter and we settle into fall routines, it’s the perfect time to focus on your circadian rhythm. Circadian health is foundational to good health—everything else runs more smoothly when it’s in sync. The best part? Small, simple changes can make a big difference. Whether it’s getting morning sunlight, wearing orange-tinted glasses at night, or sticking to a consistent bedtime, these easy steps will help reset your body’s natural rhythm. Prioritizing circadian health means better sleep and better health. Why not start today? Give your body the reset it deserves, and you’ll be amazed at how much better you’ll feel.