Establishing a Strong Circadian Rhythm
Humans are circadian creatures. Our bodies are designed to follow a natural 24-hour rhythm that influences everything from sleep and digestion to hormone balance, immune function, and cellular repair. When this rhythm is strong and aligned, we feel more energized, focused, and resilient. Unfortunately, modern living—late nights, artificial light, and too much time indoors—can throw this rhythm off. The good news? You can get it back on track with a few simple daily practices.
Morning Light: Setting the Clock
See the Sunrise
Catching the very first rays of morning light is one of the most powerful things you can do to anchor your circadian rhythm. When the sun is just above the horizon (0–10°), step outside for at least five minutes with your naked eyes (no sunglasses, no windows in the way). Bare feet on the ground is even better, helping you connect directly with the earth.
Pro tip: Block artificial blue light before sunrise by using orange or yellow-tinted blue blockers to protect your rhythm until the real sun is up.
Get Outside in the Morning UVA Light
About an hour after sunrise, the sun climbs higher (10–30° above the horizon) and UVA light appears. This light is essential for priming your body’s hormonal signals and setting up healthy energy for the day. Aim for at least five minutes—20+ is ideal.
This is a great time to habit stack. Try:
Walking, exercising, or stretching outdoors
Enjoying your coffee on the porch
Eating breakfast outside
Playing with your kids
Creating an outdoor-friendly work environment
Midday Light: Powering Up
Full Body Sun Exposure (UVB)
When the sun is 30° or higher, UVB rays arrive, and that’s when your body makes vitamin D naturally. This form of vitamin D creates dozens of important metabolites that supplements can’t fully replicate.
Spend 15–30 minutes with as much skin exposed as possible. Again—no sunglasses, no glass barriers. Watch for your skin’s erythema response (a slight pinkening) and use that as your limit. This natural sun exposure supports immune health, bone strength, mood regulation, and more.
Evening Light: Winding Down
See the Sunset
Just as morning light starts your circadian clock, evening light helps close it out. Spend at least five minutes watching the sun when it’s low on the horizon (0–10°). This signals your brain to start producing melatonin, the hormone that helps you sleep deeply.
After Sunset
Artificial light at night can disrupt melatonin and throw off your circadian rhythm. Instead:
Keep lights dim or off when possible
Use red bulbs, Edison-style incandescent bulbs, or candles
Wear red/orange-tinted blue blocking glasses
Add red/orange screen filters to your phone or computer
These simple steps protect your sleep quality and ensure your body restores itself overnight.
Final Thoughts
Your circadian rhythm is the foundation of your health. By reconnecting with natural light cycles—sunrise, midday sun, and sunset—you can improve energy, sleep, mood, and resilience. These daily habits are simple, free, and incredibly powerful for restoring balance in your body.
