How to Strengthen Your Bodies Clock
Our circadian rhythms are controlled via a complex clock system ticking at the cellular level. The timing of your circadian clock is hard-wired to reset approximately every 24 hours, but certain factors, called Zeitgebers (German for “timer”), can change its amplitude and shift its phase. When your Body Time™ is out of phase with your schedule, it can cause sleep issues, sub-optimal performance and various longer term health issues. In this article, we'll explore tips for naturally hacking your biology to help you improve your circadian health.
Light
Light is the most important synchronizer of our circadian rhythms. It can be helpful to think of light just like you would think of food. Your “light diet” is important: what you ingest (light wavelength and intensity), when you ingest, and how much you ingest are all important considerations! Just like a food diet, your light diet needs to be tailored to your specific body and needs, but a few general rules:
Sunlight is almost always better than artificial light due to its spectral composition and intensity, and the timing limitations of sunrise and sunset.
The circadian system aggregates light exposure from across the day, so even short episodes of light exposure can add up!
Light at night can delay your circadian rhythms and interfere with sleep.
“💡 Lume Tip: Purposefully seek sunlight in the morning as soon as you wake and get as much natural light into your eyes throughout the day.”
Exercise, Meals, and Sleep Timing
Establishing consistent routines for movement, meals, and sleep can help reinforce your circadian rhythms. Aim to exercise and consume your largest meals earlier in the day, as front-loading these activities may promote better cardiovascular performance, and metabolic health respectively.
“💡 Lume Tip: prioritize consistent sleep, exercise, and meal timing every day, even on weekends”
Caffeine
Caffeine increases the sensitivity of your central circadian clock to light and may also directly shift your rhythm, potentially disrupting sleep patterns.
“💡 Lume Tip: limit caffeine intake, especially in the late afternoon and evening, to minimize its negative impact on your health.”
At Lume, we are driven by the desire to bring about a deeper understanding of human health, starting with circadian health. Join us on our journey by signing up to our weekly newsletter or our circadian coaching program.
