8 Tips for Improving Your Circadian Rhythm — and Why It’s Critical for Healthy Sleep

Your circadian rhythm is an important part of how your body works, and it influences many aspects of your health. 

Keep reading to learn more about what your circadian rhythm is, how it affects your health, things that can get in the way of it, and what you can do to support it to ultimately support your overall health.  

What is your circadian rhythm?

Your circadian rhythm is a collection of mental, physical, and behavioral changes that occur in your body, which operate on a 24-hour cycle. This 24-hour cycle involves two 12-hour segments, with one representing daytime and the other representing nighttime. 

The circadian rhythm is also known as the sleep/wake cycle because it serves as a sort of “internal clock” in your brain that regulates cycles of alertness and sleepiness. It does this by responding to light changes in your environment (such as light during the day and darkness at night). The circadian rhythm is an example of one way that your body tries to maintain homeostasis, or balance. Animals, plants, and most other living things also experience a circadian rhythm. 

Your body also has what is called a “biological clock,” which is a component of the circadian rhythm. Your biological clock helps regulate the cycle of your circadian rhythm. Nearly every tissue and organ contains a biological clock.

8 tips for maintaining a healthy circadian rhythm

There are many things you can do to support a healthy and balanced circadian rhythm.

1. Create a sleep schedule. This means going to bed and waking up at somewhat consistent times. 

2. Get exposure to natural light and darkness. Being exposed to natural light, especially in the morning, helps regulate the body's natural circadian rhythm. 

3. Limit exposure to blue light. This is especially important close to bedtime. This means putting away blue light-emitting electronic devices or wearing specific glasses that can block it.

4. Exercise earlier in the day. Exercising in the morning or the middle of the day can support a stronger circadian rhythm. Try to avoid exercising in the evening or at night. 

5. Avoid caffeine. Caffeine is a stimulant that can interfere with normal sleepiness and wakeful patterns. Some people are more sensitive to caffeine than others, but if you suspect you might have a disrupted circadian rhythm, it’s best to avoid caffeine after noon at least. 

6. Keep naps short. If you’re someone who needs to nap, it’s best to keep them short and preferably no later than early in the afternoon. This is because longer naps that are too close to bedtime can throw off your normal sleep schedule and circadian rhythm.

7. Eat at regular times during the day. Eating during normal daylight hours supports your circadian rhythm. Consistently spacing these meals or snacks out will also support other aspects of health, like blood sugar control and hormone balance.

8. Do light therapy. This is an emerging method to help treat insomnia, but other people experiencing disrupted circadian rhythms can also use it. It involves exposing your eyes to light similar to sunlight and helps realign your circadian rhythm with the patterns of the sun. This may help you feel more tired in the evening and more awake in the morning.

How do circadian rhythms work?

Every person’s body is naturally set up to have a circadian rhythm. The human body has specific genes that influence cells. These genes act differently during the day and night. Your brain also responds to changes in your environment, including light and darkness. It receives signals based on these changes and sends them to different cells about when it’s time to be sleepy or awake. It also does things like activate certain hormones, alter your body temperature, and regulate your metabolism to keep you alert or draw you to sleep. 

The circadian rhythm operates in a similar way for babies, teens, and adults. However, there are changes that occur with age. For example, babies need much more sleep than adults, and their circadian rhythm will be on a different schedule than that of their parents. Yet the way that the circadian rhythm influences the body is the same across all ages. 

How does your circadian rhythm affect your health?

Your circadian rhythm influences many processes in your body, including the release of hormones and brain chemicals called neurotransmitters. As a result, many parts of your health are at least partly controlled by your circadian rhythm, including:

• Body temperature

• Sleeping patterns

• Eating habits

• Digestion

• Brain function

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What can disrupt your circadian rhythm?

Unfortunately, there are many common things in modern society that can disrupt your circadian rhythm. Some of these factors are things you can control, while others are not. 

Examples of things that can disrupt your circadian rhythm include:

• Jet lag: Traveling through time zones causes shifts in the normal light/dark cycle. Whether you gain or lose time, it can lead to increased tiredness and less-efficient daytime functioning. 

• Night shift work: Your body is designed to sleep when it's dark outside. So working the night shift throws off what your body naturally wants to do and can negatively affect your circadian rhythm. 

• Certain drugs and substances: Abusing drugs and/or alcohol has been shown to disrupt the normal functioning of your circadian rhythm. Other over-the-counter supplements, such as melatonin, may help regulate the circadian rhythm to improve its functioning. Prescription drugs meant to improve sleep may also affect circadian rhythm, but more research is needed. 

• Blue light: Blue light is a certain type of light that largely comes from electronics and other forms of artificial light. It interferes with the release of melatonin, which, as mentioned, helps regulate your circadian rhythm. 

• Exercise: Exercise can positively or negatively impact sleep and your circadian rhythm depending on the timing and how you incorporate it. Morning exercise can help support normal circadian rhythms, but exercise in the late evening may block melatonin, which can alter sleep patterns and negatively affect your circadian rhythm.

• Irregular eating habits: Research has shown that late-night eating and overall erratic eating habits can disrupt your circadian rhythm.

What happens if your circadian rhythm is disrupted?

Because of the vast influence that your circadian rhythm has on nearly all parts of your body, a disruption can take a toll on many parts of your health. 

Some of the ways a disrupted circadian rhythm can impact your health include:

• Disrupted thyroid function: Your thyroid controls things like your metabolism and body temperature.

• Increased hunger: Research has shown that levels of the hormone ghrelin, which makes you feel hungry, are higher in people who have a misaligned circadian rhythm. This can lead to overeating, unwanted weight gain, and even obesity if not controlled.

• Poor blood sugar control: This may also involve worsening insulin sensitivity, or the way your body responds to insulin, the hormone that is responsible for lowering your blood sugar. This may lead to the development of Type 2 diabetes. 

• Dysfunction of your hypothalamus adrenal pituitary (HPA) axis: The HPA axis is responsible for how your body responds to stress. If it gets disrupted, it can impact how you handle all types of stressors, including physical, mental, and emotional ones.

• Increased inflammation: Inflammation is at the root of many chronic diseases, so this impact can really take a negative toll on many aspects of your health. It’s worth noting, however, that more research is needed to determine exactly how circadian rhythms and inflammation are connected. 

• Disrupted reproductive hormones: This specifically applies to female hormones. As a result of this effect, a misaligned circadian rhythm has the potential to interfere with ovulation and fertility. 

• Increased mood disorders: Because of its role in neurotransmitter function, a disrupted circadian rhythm can contribute to mood disorders like anxiety, depression, and even bipolar disorder.  

• Increased risk of a variety of chronic diseases: This includes some types of cancer and chronic diseases that affect cardiovascular health. 

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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