The Symphony of Circadian Rhythms: Discovering the Inner Clock That Knows Best

After years of research, we now know that almost every process in our body is governed by its own unique cycle, based on the day-night rhythm, and it’s not something we can easily trick. Once again, it becomes clear that our body faithfully follows the laws of nature with impressive consistency.

When Sleep Becomes a Luxury

When I think about one of the most important factors contributing to our well-being and health, the answer is pretty obvious—quality sleep. This belief comes partly from the books, podcasts, and webinars I’ve come across, but more so from my own experience. As a mom of two wonderful, though initially poor-sleeping, kids, I know firsthand the consequences of long-term sleep deprivation. Thankfully, those times are behind me, although I still occasionally struggle with falling asleep. What’s more, when I talk to people around me, it seems that a full night of deep, restorative sleep has become a true luxury in recent years.

Staring at the Ceiling

According to the World Health Organization (WHO), a whopping 40% of people regularly struggle with sleep disorders—so pretty much every other person. That’s quite a lot, right?

These issues can stem from a variety of factors that top scientists have been studying for years. In this post, though, I want to focus on one key element impacting our sleep, something that had me staring at the ceiling many nights as a kid: the biological clock, also known as the circadian rhythm. Getting this clock in sync with our environment is crucial for achieving well-being.

Our Inner Rhythm

The biological clock is an internal mechanism that precisely regulates the functioning of our bodies. It controls things like our behaviors, hormone levels, sleep, body temperature, appetite, metabolism, and blood pressure. This clock sets the rhythm of activity, making us more inclined to do certain things at different times of the day. Its main function hinges on the balance between activity and rest, largely influenced by access to sunlight.

After years of research, we now know that almost every process in our body is governed by its own unique cycle, based on the day-night rhythm, and it’s not something we can easily trick. Take shift work, for example. Studies show that about 75% of people working night shifts are unable to adapt their circadian rhythm to the demands, despite numerous attempts. Plus, the long-term health consequences are serious—an increased risk of metabolic syndrome, diabetes, and obesity. A less extreme, but more common example is jet lag, familiar to anyone who’s traveled across time zones. It’s a state where our internal clock is out of sync with our environment. Once again, it becomes clear that our body faithfully follows the laws of nature with impressive consistency. But where does this consistency come from?

The Best Orchestra in the World

In short, the processes in our body are like a symphony orchestra. Each instrument works in harmony with the others, creating a seamless whole. Similarly, our organs function through “mini clocks” located within them, ensuring smooth cooperation—whether it’s hormone release, metabolic processes, or nutrient absorption. This helps our bodies run smoothly throughout the day. However, if one “instrument” falls out of rhythm, the entire symphony becomes off-key. The same happens with our bodies—when one metabolic process is disrupted, it impacts the rest, throwing off our body’s balance and ability to function optimally.

That’s why it’s so important to understand the power behind our biological clock’s proper functioning. This understanding not only improves how we feel but also helps us tap into our natural potential more effectively.

Off Track with Good Habits

I’m sure it won’t surprise you when I say that our body’s ability to perform different tasks varies depending on the time of day. For example, mornings are great for focus, afternoons for digestion and physical activity, evenings for winding down, and nights, of course, for sleep. While these guidelines seem totally natural to most of us, if you look closer at your daily habits, you’ll likely find you’re not exactly sticking to them.

• Netflix in the evening?
• Phone before going to sleep?
• Intense evening workout?
• Dinner after 9 p.m.?

Each of these activities disrupts our internal clock, whether it’s by exposing our brain to stimulating blue light (1 and 2), releasing cortisol into our bloodstream (3), or sending food to our gut when it would rather rest than digest (4). As a result, you can kiss a good night’s sleep goodbye, and say goodbye to a productive day at work, too.

So how can you set yourself up for a good night’s sleep, and in turn, give yourself the energy boost you need to reward all that care with a solid dose of vitality the next day?

Tips for Navigating Chaos

Align your daily schedule with your natural rhythms and energy peaks.

Don’t keep borrowing from your energy reserves—eventually, you’ll pay the price.

Accept the fact that your body has an incredible, evolutionary wisdom that’s worth trusting.

In my next post, I’ll share some expert tips on how to achieve this balance. But for now, I invite you to reflect and mindfully observe yourself and your body.

• When do you do your best analytical work, and when are you most creative?
• When do you have the most energy?
• When do you enjoy being around people the most?

Take a closer look at yourself with curiosity, practicing a mindful “beginner’s mind” approach.

I promise, only good things will come from it!