The Power of Circadian Health: Syncing Your Body with Its Natural Rhythm

At Rooted Health, we are all about getting to the root of wellness - and this may very well start with your internal clock! If you’ve been struggling with low energy, poor sleep, hormone imbalances, or even weight gain, your circadian rhythm might be the culprit. 

What is Circadian Health?

Your circadian rhythm is your body’s natural 24 hour cycle that governs sleep, hormone release, digestion, temperature, and even your body’s ability to fight off infection.  It’s influenced by environmental cues - especially light and darkness. 

Signs Your Circadian Rhythm Is Out of Sync

• Struggling to fall asleep or wake up

• Afternoon energy crashes

• Sugar cravings at night - watch out ice cream!

• Brain fog or anxiety in the morning 

• Digestive discomfort

Here are Rooted Health approved, science-backed ways to support your circadian health:

So How Do We Fix a Broken Circadian Rhythm?

1. Get morning sunlight - within 30-60 minutes of waking, spend at least 10 minutes outside. Natural light tells your brain to wake up. 

2. Eat with the sun - time your meals during daylight hours.  Try to eat breakfast within an hour of waking and finish dinner 2-3 hours before bed.  

3. Dim the lights at night - as the sun sets, dim your lights and cut down on the screen exposure. Consider blue light blocking glasses or app like f.lux or Night Shift mode. 

4. Create a consistent sleep schedule - go to bed and wake up at the same time - even on weekends.  Your body likes a set schedule!

5. Move during the day and wind down at night - exercise in the day to support energy and cortisol flow.  Focus on calming activities, breath work, gentle stretching, or magnesium-rich herbal teas in the evening. 

How Important is it?

Think of it as your body’s internal master clock that is the command center for all other systems.  A disruption in this master system is associated with various adverse health outcomes: metabolic disorders, cardiovascular diseases, mental health issues, and increased risk of cancer!

FAQ’s:

Q: Can I shift my circadian rhythm if I’m a night owl? 

A: Yes, with consistent exposure to morning light, earlier meals, and a gradual sleep reset

Q: How long does it take to reset my circadian rhythm?

A: Typically you will notice improvements in 1-2 weeks but full alignment may take up to a month

Q: Does circadian health affect weight loss?

A: Absolutely! Misaligned circadian rhythms affect hunger hormones, blood sugar, and fat storage

Remember: Your body wants to thrive - it just needs the right rhythm to dance to.  So step outside, soak in the sunrise, and let your internal clock keep the beat. 

Stay Rooted, 

The Rooted Health Team