the other way around. I’d wake up groggy, rush through my mornings, drink coffee far too late, push past natural afternoon slumps, and then — surprise, surprise — be wide awake at midnight, wondering why I couldn’t sleep.
It wasn’t until I researched more about the circadian rhythm
— our body’s internal 24-hour clock — that I realized I was fighting against my
own biology. And once I started paying attention, aligning my daily habits with
my natural ebb and flow, something shifted. I felt more energized in the
mornings, my focus sharpened during the day, my sleep became deeper and more
restorative. Life started to feel less like an uphill climb and more like
moving with the current.
What Is the Circadian Rhythm?
Your circadian rhythm is an internal timekeeper that
orchestrates everything from your sleep-wake cycle to hormone production,
digestion, and even cell repair.
It’s controlled by a tiny part of the brain called the suprachiasmatic
nucleus (SCN) in the hypothalamus, which responds to cues like light,
darkness, temperature, and even the timing of your meals. Think of it as your
body’s conductor — making sure all the instruments (organs, hormones,
processes) are in sync.
The Natural Ebb and Flow
The circadian rhythm isn’t static — it pulses, like the tide
coming in and going out:
- Morning
Surge: As light enters your eyes, cortisol rises to wake you up. This
is your body’s “go” signal, perfect for focused work or a gentle morning
walk.
- Midday
Clarity: Reaction times and mental sharpness peak — a great window for
decision-making, problem-solving, and creative thinking.
- Afternoon
Dip: A natural lull in alertness happens mid-to-late afternoon.
Instead of pushing through with caffeine, consider stretching, deep
breathing, or a brisk walk.
- Evening
Wind-Down: As daylight fades, melatonin starts to rise, body
temperature lowers, and your body prepares for rest.
- Nighttime
Repair: During deep sleep, your body repairs tissue, consolidates
memories, and strengthens immune function.
When you honor these natural peaks and valleys, your body
feels supported and balanced.
When You Go Against the Rhythm
Ignoring your circadian cues has a ripple effect.
Staying up late under bright lights, eating large meals right before bed, or
keeping inconsistent sleep/wake times can:
- Disrupt
hormone balance (including melatonin and insulin)
- Increase
inflammation and stress levels
- Weaken
immune function
- Impair
memory and concentration
- Raise
risk of chronic illness over time
I used to think I could “push through” and catch up on sleep
later — but it doesn’t work that way. Your body craves consistency, and it
doesn’t love being dragged out of rhythm.
How to Realign with Your Inner Clock
Here are the shifts I made that changed everything:
- Morning
Light – I make a point to get natural sunlight within the first hour
of waking. This helps signal my body that it’s time to be alert and
active.
- Consistent
Sleep/Wake Times – I aim to wake up and go to bed at roughly the same
time every day — yes, even on weekends.
- Meal
Timing – I eat my largest meal earlier in the day, avoiding heavy
late-night eating so digestion doesn’t interfere with sleep.
- Evening
Wind-Down – I dim the lights, shut down bright screens, and create a
calm pre-sleep ritual.
- Movement in the Sweet Spot – I schedule workouts for when my energy naturally peaks (mid-morning or late afternoon).
The Takeaway
When I stopped treating my body like a machine that could
run on demand and started honoring its natural timing, everything shifted — my
mood, my energy, my sleep, even my digestion.
Your circadian rhythm is more than just a sleep schedule;
it’s your body’s blueprint for thriving. If you tune in and move with it, you
may find life feels a little smoother, a little brighter, and a lot more
sustainable.
So, maybe tonight, you dim the lights a little earlier.
Tomorrow morning, you step outside into the sun. Over time, those small shifts
can transform how you feel — turning life’s background noise back into music.
Be well,
Mary-Anne
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