Circadian Rhythm: Your Body’s Natural Clock

After my first baby, the late-night feeds, diaper changes, and nighttime wakes completely disrupted my sleep rhythm. I was constantly exhausted, emotional, and running on adrenaline. My hormones tanked, and it showed up everywhere: in my energy, mood, skin, and digestion.

Looking back, I realize just how much a new mother’s body goes through and how much support she truly needs during those early months. It’s not just sleep deprivation, it’s a complete disruption of the body’s internal clock, something we rarely talk about.

Over time, I learned that what I was experiencing wasn’t just a lack of sleep — it was a result of a circadian rhythm imbalance. Our bodies run on a natural 24-hour cycle that tells us when to wake, eat, rest, and sleep. This rhythm, known as the circadian rhythm, is guided by light and darkness. When it’s aligned, everything flows more easily. Sleep, hormones, mood, and digestion all work together in harmony.

What Exactly Is the Circadian Rhythm?

At the center of it all is a tiny part of your brain called the suprachiasmatic nucleus (SCN). Think of it as your internal timekeeper. It reads the light around you through your eyes and sends signals throughout your body to regulate everything from hormone production to metabolism and energy.

So your body clock doesn’t just tell you when to sleep, it’s also deciding how your hormones behave throughout the day.

Morning Sun

One of the simplest ways to reset your circadian rhythm is by getting morning sunlight. Light is the main signal that tells your body what time it is. When sunlight reaches your eyes within the first hour of waking, it sends a clear message to your brain’s master clock that it’s morning and it’s time to wake up.

This light exposure triggers a healthy rise in cortisol, giving you natural energy, focus, and motivation for the day. It also helps regulate the timing of your melatonin release later in the evening, allowing you to feel sleepy at the right time. Without that morning light cue, your body can lose track. You may feel sluggish, experience a mid-afternoon crash, or struggle to wind down at night.

Sunlight also helps boost serotonin, the “feel-good” neurotransmitter that supports mood and emotional balance. Later in the day, serotonin is converted into melatonin, meaning your morning light directly impacts how well you sleep at night.

Just 5–10 minutes of sunlight soon after waking can make a real difference. Step outside without sunglasses (but please don’t look directly at the sun!) and let the light reach your eyes and skin. A short walk or morning tea/coffee outdoors is ideal.

Artificial light from lamps or screens doesn’t have that same effect — natural sunlight carries a unique intensity and wavelength your brain depends on to stay in rhythm.

Melatonin Matters

Melatonin does a lot more than help you sleep. It’s a powerful antioxidant that supports cellular repair and immune health. It’s made in the pineal gland — but only in the dark.

So when we’re surrounded by bright artificial light or scrolling under blue light at night, melatonin production takes a big hit.

Low melatonin can lead to:

• Trouble falling or staying asleep

• Weakened immune response

• Mood swings or anxiety

• Hormone imbalances (especially common in perimenopause or high-stress states)

That’s why dimming the lights after sunset, using warm lighting, and giving yourself time to unwind away from screens can make such a difference in how rested and clear you feel.

How to Support Your Natural Circadian Rhythm

• Wake and sleep around the same times. Consistency is key for resetting your body clock.

• Get sunlight within an hour of waking. Morning light helps regulate cortisol and melatonin.

• Eat meals at regular times. This helps maintain steady digestion and blood sugar levels.

• Create a relaxing evening ritual. Dim the lights, stretch, sip tea, or listen to calming music.

• Keep your bedroom dark and cool. Darkness naturally signals the release of melatonin.

Final Thoughts

Your circadian rhythm acts as an internal guide, syncing your hormones, mood, metabolism, and energy with the natural cycles of light and darkness. When you wake up with the sun, eat when your body expects food, and rest when the world slows down, you feel energized and balanced.