Your internal biological clock is a powerful tool affecting nearly every organ in your body.
The Social Rhythms app uses data shared anonymously from HealthKit or your Fitbit account with research developed at the University of Michigan to customize reports on how your daily (circadian) clock has been impacted by life events. It also provides information on how proper circadian. When our circadian rhythms are disrupted by poor lifestyle choices, optimum health is sacrificed. The Circadian Prescription: Get in Step with Your Body's Natural Rhythms to Maximize Energy, Vitality, and Longevity by alternative health expert Sidney Baker, M.D., with Karen Baar, M.P.H., provides a simple 10-step plan to right your rhythms. My circadian clock app is for use in research studies examining how diet, exercise and sleep affect health and healing. Our body contains circadian (circa – approximately and dian – day) or 24 h clocks that determines the time to sleep, feel hungry or get ready for physical activity. Research studies run in different locations are trying to understand the interaction between “how much.
This episode features audio from How Circadian Rhythms Affect Blood Sugar Levels, How to Sync Your Central Circadian Clock to Your Peripheral Clocks, and Chronobiology – How Circadian Rhythms Can Control Your Health & Weight. Visit the video pages for all sources and doctor’s notes related to this podcast.
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Ugh, why do I feel so different and down in the winter? Hold up! Those winter blues aren’t just in your head. There’s actually real science behind the changing seasons affecting your mood and even sleep, which might be why the beginning of fall has thrown a curveball at your usual snooze routine. Who knew the Earth’s position could affect your shuteye? Yep! The colder temperatures, fewer hours of sunlight, and more time spent indoors can deeply affect your circadian rhythm. So as you venture into cooler weather, here’s what you need to know about how to sync your circadian rhythm with daylight saving time.
Circadi-What? Here’s Why Your Body Clock Matters
You know how the planet runs on a cycle with the four different seasons? Well, you run on a pattern, too, called the circadian rhythm. It’s your internal, 24-hour cycle that operates based on environmental cues like sunlight.
These cues trigger responses such as releasing hormones like melatonin, dropping body temperature before bed, and influencing metabolism & mood. When you have regular sleep and eating patterns, the cycle can run like clockwork. But when it’s thrown out of balance by things like less light exposure, sleep interruptions, or stress, this rhythm can speed up or slow down, causing a bunch of health concerns:
Now, about that light exposure. Obviously, the days are shorter during the wintertime, which means less light exposure and, more importantly, a circadian rhythm disruption.
Oh hello, lousy mood symptom!
But let’s talk more about stress, especially since holiday stress is right around the corner. The constant release of cortisol throughout the day can confuse your body into never knowing what time of day it is. This causes circadian rhythm issues, thus causing sleep issues, which cycles back into more stress.
It goes both ways. When your circadian rhythm suffers, high-stress levels follow. However, if you can work to regulate your body clock from the start, it might help to reduce some of that holiday worry and improve your coping abilities.
Some signs you may need a circadian rhythm tune-up:
6 Ways Tune Up Your Circadian Rhythm With Daylight Saving Time![]()
Okay, so our circadian rhythm is important. It’s probably a good idea to optimize it as much as possible to avoid a.) getting drenched in the winter blues and b.) feeling extra stressed during the holiday season.
Here are six ways to pump up your circadian rhythm awesomeness, especially during daylight saving time and as we head into colder weather.
![]() #1 Get to Bed Earlier
Since it gets darker earlier, why not follow the trend yourself and just get to bed? Hitting the hay an extra hour earlier might aid adjusting to the season change and prevent any further circadian rhythm confusion. If that means you sleep an extra couple of hours, all the better, right? Experts suggest getting to bed by 11 pm to reap the benefits.
Pro Tip:Maintain a consistent sleep schedule as much as possible, including on the weekends. Our body clock thrives off of routines!
#2 Avoid Late-Night Meals
Sleep disruptions can mess with your snooze cycle, and one of the main contributors to this?
Food.
When you have large, carb-heavy meals before bed, your body spends the whole time digesting your food and regulating your blood sugar instead of repairing your cells and recharging while you sleep.
Instead, work on consistent meal timings and try to eat at least two hours before you want to sleep. If it’s one of those “I’m too hungry to even sleep” moments, you can grab a small, healthy protein-rich snack like nuts or seeds — just not an entire Thanksgiving meal!
#3 Get Some Sun
Science says 15-30 minutes of sunlight can work wonders for regulating your circadian rhythm. And since your body clock is largely based on environmental cues, it makes sense, right?
Take your sunlight up a notch by incorporating some kind of physical activity outside, whether it’s walking, running, or even gardening.
If it’s too cold, you might consider getting one of those sun lamps that mimic light exposure.
#4 Invest in Blue Light-Blockers
Here’s the thing: stress already messes with your melatonin levels. And when you combine that with the blue light from your technology devices? It’s basically an anti-melatonin party.
My Circadian Clock App
Oh heyyyyyyy, sleep cycle problems.
If you don’t want to give up your late-night phone scrolling yet, at least invest in some blue light blocking glasses or even look up apps like Flux. You can also change the settings on your phone to “night mode,” where it minimizes blue light output.
Circadian Rhythm App Mac Download#5 Do a Nighttime Meditation
Hard truth — most of us aren’t great at winding down in the evening. With everything going on in the world and our lives, relaxing might feel like a hard chore. It’s just easier to stress at this point!
Unfortunately, you have to destress and relax before your body feels safe enough to sleep, so promote some chill vibes with an activity like meditation.
Take these guide meditations out for a spin!
Circadian Rhythm Chart#6 Eat More Sleep-Supporting Foods
While eating specific foods can’t directly help you fall asleep faster, some foods contain high amounts of nutrients like magnesium that are associated with better snoozes. (and in turn, stable circadian rhythms)
Some of these foods include:
Circadian Rhythm Tracker
If you eat a balanced, whole foods diet, to begin with, you’re probably already consuming lots of sleep-well foods. Grab those healthy fats and fruits!
Circadian Rhythm App For EatingLevel Out Your Circadian Rhythm & Enjoy Deeper Sleeps
These days it’s all about minimizing stress and feeling good as we head into colder weather and the holiday season. Thankfully, leveling out your circadian rhythm plays a huge part in wellness, so either way, you’re bound to see some benefits, such as deeper sleep and lower stress levels.
Circadian Rhythm App Mac Free
Good night & sleep tight!
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