In sync with the sun: navigating circadian rhythms in a 24/7 world

Have you ever wondered why some mornings you wake refreshed, while others feel like a struggle? It's not just chance – it's your body's vigilant timekeeper, the circadian rhythm, quietly orchestrating your energy levels and wellbeing. From ancient farmers to modern-day professionals, the circadian rhythm synchronises our bodies with the day-night cycle, influencing everything from mood to metabolism.¹

In Australia, studies reveal that nearly 33-45% of adults experience inadequate sleep, with 20% reporting significant insomnia.² In our 24/7 world, smartphones and late-night Netflix binges disrupt the natural balance of sleep, affecting sleep quality and health. By reconnecting with our innate rhythms – through regular sleep patterns and mindful light exposure – we can reclaim vitality and harmony in our daily lives.

There is a small region of the brain located in the hypothalamus which acts as what one may imagine as a giant internal sundial representing solar time. This sundial dictates waking hours by the amount of light input detected by the retina throughout the course of the day, and the production of your necessary hormones for sleep is dictated by the absence of light.³

These days the only people who wake at first dawn and sleeping at dusk are fitness fanatics and ice bath enthusiasts, with that coveted 5am wakeup a far-off dream for most. We can however mimic the natural light cycles necessary for our brain to maintain a normal circadian rhythm by increasing or limiting light to promote optimal melatonin production at each stage of the day.³

In ancient times, our ancestors didn’t have curtains to block out morning light. When you wake up, it’s essential to allow your retinas to experience bright light. This light transmission to your brain kick-starts your circadian rhythm and is crucial for a good night’s sleep.⁴ Conversely, as the sun sets, try to match the ambient light level by using lamps instead of bright overhead lights in the evening. Opt for warm white light to promote relaxation – bright white light can promote productivity during the day but can delay sleep times at night.⁵

Your afternoon pick-me-up could be doing more harm than good, with caffeine consumption later in the day linked to disturbed sleep quality.⁶ The cacao bean, much beloved by all and a staple after dinner treat, also contains natural caffeine, and could be part of why you aren’t sleeping as well as you could be. Life was simpler before we discovered the coffee and cacao beans – all things at the right times, in moderation.

There are many simple solutions to sleep to be found in diet, and while skipping your afternoon cup of coffee may remove a stimulant from your wind-down routine, there are various nutrients that may improve your sleep as well. Inositol is found naturally in cantaloupes, citrus fruits and many fibre rich foods. This includes beans, brown rice, corn, sesame seeds and wheat bran.⁷ Inositol has been shown to assist sleep quality and the time it takes to fall asleep.⁸

Magnesium, found in avocados, nuts, legumes, bananas, leafy greens, seeds, and wholegrain foods helps with muscle and nerve function.⁹ Due to its calming effects on the body, it may be a sleep solution suitable for you!¹⁰ Another consideration is lavender, which may improve sleep quality, helping reduce sleep disturbances and in turn give you a restful night’s sleep.¹¹ You may consider adding lavender oil to your diffuser or spraying some onto your pillow to help benefit your sleep.¹² Always consult your practitioner before using herbal products.