Circadian Rhythm

Circadian rhythm includes the processes of the human body that have fluctuate in 24-hour cycles. These processes are activated based on 'clock genes', which get activated in many cells in the body, in a synchronous way.

Circadian biology has a massive influence on energy balance and metabolism (R). If your circadian rhythm is off, your sleep will be terrible. The circadian rhythm is key to health.

In our new sleep book, we cover in details the importance of a healthy circadian rhythm, potential hidden sleep problems that mess up the circadian rhythm, and everything you need to know to optimize your sleep. Click here to check it out. It's on sale for a limited time.

Zeitgebers or Circadian Cues: A zeitgeber or "time giver" is a biological cue for the time of day. Our body needs these clues to know when synchronize different activities.

Our zeitgebers include:

• The light-dark cycle
• Temperature
• Tide or changes by gravity during the changes of the lunar or solar cycles
• Social contact
• Food consumption

These things influence the central clock in your hypothalamus, which governs everything in your body.

Here are 15 ways to improve your circadian rhythm:

1) Block out blue and green lights at night, as they can affect circadian rhythm

2) Fasting 12 hours overnight

3) Get outside or get bright light exposure first thing in the morning

4) Get lots of sunlight during the day

5) Go to bed and wake up at the same time

6) Manage your stress levels

7) Don't exercise a few hours before bed

8) Eat most of your calories in the morning and afternoon

9) Go to bed early

10) Keep your environment cool at night

11) Get rid of chronic inflammation, oxidative stress, and mitochondrial dysfunction

12) Block out EMFs

13) Increase cAMP right when you wake up by doing a short burst of exercise

14) Nutrients: Selenium, Vitamin A, and methyl donors

15) Take most of your supplements in the morning

16) Try to keep music and socializing to earlier parts of the day.

It might seem like a lot, but it really is all doable with a few habit changes, and really implementing any one of these will move the needles.