Aligning your daily routine with the rhythm of day and night can drastically improve your sleep.
We are creatures of the light, and light affects us in more ways than we might realize.
Beyond the simple dichotomy of light and dark, various wavelengths of light send drastically different signals to our bodies and brains. These signals make (or break) our circadian rhythm. We already know that disrupted circadian rhythms can cause anxiety and increase inflammation. The reverse is also true: Proper signaling and a well-tuned circadian rhythm are foundational to quality sleep and good health.
What Is a Circadian Rhythm?
Simply put, the circadian rhythm is the cycle that our body goes through in a 24-hour period.
On a very basic level, light signals wakefulness and darkness signals that it’s time for sleep. But the reality of the human body’s response to light is infinitely more complex. The two primary circadian hormones are cortisol and melatonin. Cortisol is vital to a regulated metabolism, memory formation, and other key processes. Melatonin helps to regulate our sleep-wake patterns and plays a crucial role in the repair that happens while we sleep.
Ideally, your cortisol rises gradually each morning and then declines so that you’re ready to sleep at night. Melatonin production peaks in the middle of the night while you sleep. These master hormones influence other vital hormones that are produced on a 24-hour cycle such as insulin, leptin, and ghrelin.
So, what can we do to support a healthy circadian rhythm?
A Good Night’s Sleep Starts at Dawn
Start your day right by watching the sunrise. It doesn’t have to be a big production: Simply looking east for a few minutes while the sun is still within ten degrees of the horizon can send your brain the signals that it needs to stop producing melatonin and slowly increase cortisol. It’s okay if you don’t have an unobstructed view of the horizon. Even with clouds or buildings in the way, you’ll get the light signal you need. Looking through an open window works too—but ideally not through glass.
After that, spend as much time outside as you can. Remember, the whole idea is to let the light in! Unless you’re in an extreme environment like a sailboat or the slopes, ditch the sunglasses. Rising with the sun and witnessing that early morning UVA light can transform your health in myriad ways. Try it for a few days and see what shifts for you.
Support Your Circadian Rhythm with Food
So, you woke up early and gazed east for a few minutes at sunrise. Fantastic! Now what?
Once you’ve rehydrated with some water, make yourself some breakfast.
Sarah Kleiner, a Quantum Health Coach and Certified Nutrition Coach, advises eating a breakfast that contains protein and fat about half an hour after sunrise. Caffeine, if consumed at all, should wait until after. Eating within one hour of sunrise helps to balance blood sugar and moderate cortisol production. It also signals your body to wake naturally around the same time the next day—so every day that you rise with the sun and eat a balanced breakfast soon after, those early mornings will feel easier.
These early breakfasts will also improve leptin signaling, helping you develop more reliable hunger signals over time. Whole foods from local farmers are a great choice for any number of reasons, including light signaling. When those of us outside of warmer climes eat tropical fruit in the dead of winter, the signals we’re sending our body can get hopelessly crossed. Eating local foods in season is ideal. Experts recommend eating dinner before dark, ideally three to four hours before bed. If you’re hungry at bedtime, Kleiner recommends a small snack, like a spoonful of healthy fat.
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