WTF is Circadian Rhythm and Why Should You Care?

Ever wonder why you feel like a  walking zombie in the morning even after a full night’s sleep? Or why the 3 PM slump hits you like a ton of bricks, no matter how much coffee you’ve had? 

You’re not alone. With the busy back-to-school season in full swing, juggling your role as a mom, partner, chauffeur, maid, chef, and everything else...all while trying to keep everyone happy (including yourself), it’s no surprise you’re feeling out of whack. But here’s the thing—it might not just be the chaos of life that’s got you feeling this way. It could be your circadian rhythm trying to wave a red flag.

WTF is Circadian Rhythm?

Let’s break it down. Your circadian rhythm is like your body’s internal clock, regulating when you sleep, wake up, and even when you’re most alert during the day. It’s more than just a schedule; it’s a biological process that impacts everything from your energy levels to your mood. Think of it as your body’s natural rhythm that’s synced to the 24-hour day-night cycle.

When this rhythm is in sync, you wake up feeling refreshed, have steady energy throughout the day, and sleep soundly at night. But when it’s out of whack—well, you probably know the feeling. It’s like running on empty all day long. I’ve been there too, staying up late to that last part of my work project, only to pay for it the next morning when my alarm went off way too soon.

What Happens When Your Circadian Rhythm is Disrupted?

Now, let’s talk about what happens when this delicate rhythm gets thrown off, which, let’s be honest, happens more often than we’d like.

• Stress and Cortisol: We all know stress isn’t great, but did you know it can actually mess with your circadian rhythm? When you’re stressed, your body produces more cortisol (the stress hormone), which can keep you wired and make it harder to wind down at night. Dr. Amy Shah often talks about how elevated cortisol levels can disrupt sleep and leave you feeling frazzled.
• Inflammation: You might not think inflammation has much to do with your sleep, but it’s all connected. Chronic inflammation—whether from stress, a poor diet, or lack of sleep—can throw your body’s rhythm off balance, making it harder to fall asleep and stay asleep.
• Screen Time and Artificial Light: Let’s be real—how many of us wind down by scrolling through our phones or watching TV? The blue light from screens can trick your brain into thinking it’s still daytime, which can delay the release of melatonin, the hormone that makes you sleepy.
• Irregular Schedules: If you’re a shift worker or frequently travel across time zones, your circadian rhythm can get seriously out of sync. Even if you’re just a night owl who prefers late nights and later mornings, your body’s natural rhythm might not always match up with your lifestyle.

Why Should You Care?

You might be thinking, “Okay, this all sounds important, but why should I care?” Well, when your circadian rhythm is out of sync, it doesn’t just make you tired—it can affect your entire life.

• Daily Life Impact: When your rhythm is off, you’re more likely to feel tired, irritable, and overwhelmed—like when the kids won’t stop asking for snacks, and all you want is five minutes to yourself. It’s harder to be patient, present, and productive when you’re running on fumes.
• Long-Term Health Risks: Over time, a disrupted circadian rhythm can lead to more serious health issues, like increased inflammation, higher stress levels, and even chronic conditions like diabetes or heart disease. It’s not just about feeling tired today; it’s about your long-term well-being.

3 Practical Tips to Align Your Circadian Rhythm

I get it—this all sounds good in theory, but who has time for a complete life overhaul? The good news is, you don’t need to overhaul your life. Just a few small tweaks can make a big difference.

1. Start Your Day with Natural Light: As soon as you wake up, try to get some natural light, even if it’s just stepping outside for a few minutes. This helps signal to your body that it’s time to wake up and get going. If getting outside isn’t possible, open the curtains and let the daylight in. It’s a small change, but it can help set the tone for your entire day.
2. Wind Down Before Bed: I know, I know—telling a busy mom to go to bed earlier is like telling her to take a vacation on a whim. But hear me out. You don’t need a two-hour bedtime routine. Just start small—try turning off screens 30 minutes before bed, maybe take a warm shower, or do some light stretching. It’s about creating a signal to your brain that it’s time to sleep. And if a consistent bedtime seems impossible, consider it a fun challenge—one small step at a time.
3. Eat Mindfully: What you eat and when you eat it can also affect your circadian rhythm. Try to keep your meals consistent, and avoid heavy, late-night meals that can interfere with your sleep. Instead, focus on whole foods that support your body’s natural processes—things like fruits, vegetables, lean proteins, and healthy fats. It doesn’t have to be complicated; just keep it simple and nutritious.

Why This Matters

So, why should you care about your circadian rhythm? Because when it’s aligned, everything else in your life can start to feel more manageable. You’ll have more energy, better focus, and a more balanced mood. It’s not about perfection—it’s about making small, thoughtful changes that support your overall well-being.

And if you’re thinking, “But I’m too busy for all of this,” remember: small steps add up. Start with just one of these tips and see how it feels. Your body—and mind—will thank you.

Want to Feel More Energized?

Ready to see real changes in your energy levels? Share this blog with a friend who could use a boost, and let’s get the conversation started. Plus, if you’re serious about finally feeling like yourself again, email me for a Free Personalized Energy Audit. Together, we’ll identify exactly what’s draining you and create a simple plan to get your energy back on track. Don’t wait—your well-being is worth it!