Our bodies function on a 24-hour internal clock known as the Circadian Rhythm–a biological system that regulates everything from digestion to hormone production, energy levels, and sleep cycles. This clock isn’t dictated by the time on the wall but by light exposure, meal timing, and daily activity patterns.
For thousands of years, humans followed a natural cycle of light and darkness, eating and moving during daylight hours and resting after sunset. However, modern life–with artificial lighting, late-night screen time, round-the-clock eating, and increased stress–has disrupted this rhythm, contributing to poor sleep, metabolic disorders, weight gain, and accelerated aging.
By aligning our daily habits with our natural Circadian Rhythm, we can restore balance, improve energy levels, regulate metabolism, and support overall health.
The Three Cycles of Circadian Health
Your body operates in three distinct cycles throughout a 24-hour period. Each phase plays a unique role in elimination, digestion, and assimilation, and making simple adjustments to your routine can help optimize your health.
Cycle 1
The Elimination Cycle
4 AM – Noon
This is the body’s natural detox phase, where it eliminates toxins and resets for the day ahead.
Expose yourself to natural light early — Step outside for at least 20 minutes in the morning rather than heading to a dimly lit gym. Sunlight stimulates vitamin D production, regulates your sleep-wake cycle, and enhances immune function.
Delay breakfast for 1-2 hours — Your body is transitioning from melatonin (the sleep hormone) to cortisol (the wake-up hormone). Eating too soon disrupts this process, making digestion sluggish.
Avoid sugary breakfasts — Blood sugar naturally rises after 4 AM, so starting the day with high-carb or sugar-heavy foods can cause insulin spikes and energy crashes.
Hydrate first thing in the morning — Drinking water upon waking supports digestion and helps eliminate toxins accumulated overnight.
Limit stressful activities — Cortisol levels peak in the early morning, so try to avoid high-stress tasks during this period to prevent additional strain on the body.
Stick to a consistent wake-up time — Even on weekends, waking up at the same time supports a healthy Circadian Rhythm, reducing fatigue and brain fog.
The Assimilation Cycle
8 PM – 4 AM
This is the restorative phase, where the body repairs, detoxifies, and regenerates.
Prioritize early bedtime (ideally by 10 PM) — At this time, your body switches to fat-burning mode, regulates mood, and undergoes deep cellular repair.
Reduce blue light exposure 2-3 hours before bed — Phones, computers, and TVs emit blue light, which disrupts melatonin production and interferes with sleep. Use blue-light-blocking glasses or switch devices to night mode.
Avoid food close to bedtime — Late-night eating spikes blood sugar and disrupts digestion, making it harder to achieve deep, restorative sleep.
Maintain a consistent bedtime — Your body thrives on routine. Going to bed at the same time every night strengthens the Circadian Rhythm, promoting better sleep and overall health.
Incorporate relaxation techniques — Reading, meditation, or light stretching before bed helps transition the body into a restful state.
Sleep for at least 7-8 hours — Growth hormone production, muscle repair, and brain detoxification all happen during deep sleep. Missing out on rest disrupts these essential functions.
How to Improve Your Circadian Rhythm
Want to restore balance and optimize your energy levels? Here are key strategies to regulate your body’s internal clock:
- Stick to a regular sleep schedule — Wake up and go to bed at the same time daily.
- Expose yourself to bright morning light — Sunlight signals wakefulness and keeps your internal clock in sync.
- Limit artificial light at night — Use dim lighting and avoid screens before bedtime.
- Move daily, but avoid late-night exercise — Physical activity is essential, but exercising too late can interfere with sleep.
- Practice time-restricted eating — Avoid eating outside of an 8-12 hour window to align digestion with the body’s natural cycle.
Final Thoughts
Modern life often pulls us away from our natural biological rhythms, but small, intentional lifestyle changes can help us restore balance and improve overall health.
By aligning your daily habits with your Circadian Rhythm, you can optimize digestion, regulate hormones, boost energy, and even slow down the aging process.
Your body thrives on consistency, light exposure, movement, and proper nourishment–so take a step today toward better sleep, improved metabolism, and a more vibrant, energized life!
A Supplement to Support Your Circadian Health
As a clinical nutritionist I get to review numerous products, including supplements, that contribute to overall wellbeing. BODYCLOC is a valuable support supplement to complement your circadian health lifestyle habits. This product was also a finalist for the prestigious NEXTY Awards, recognizing excellence in natural products and innovation.
BODYCLOC®, from Bodycloc Naturals is uniquely positioned as the first, patent pending supplement to deal with the “timing” of nutrients, the three, 8-hour metabolic cycles and, in turn, the body’s 24-hour Body Clock/Circadian Rhythm. BODYCLOC’s vegetarian capsules contain selected certified ingredients which offer superior quality, more precise effective amounts, better bioavailability, environmental sustainability, as well as informative clinical studies to support their ingredient claims – all timed at the right time of the day when the body needs them most.
You are invited you to take the 7-Day Wellness Challenge to get your 24-hour Body Clock back in sync using a special Coaching For Health code LKAIBH6BVEFC for a 15% discount at checkout here:
The website also offers a free eBook called: “24-Hour Body Clock Reset Guide”.
Also, watch BODYCLOC YouTube Channel short videos: Bodycloc Naturals – YouTube
