You know those days where everything feels just a bit… off? Like, you’ve had a full night’s sleep but still feel groggy, you’re craving weird snacks at 11pm, and no matter how much coffee you inhale, you just can’t concentrate? Yeah – same. What if I told you your circadian rhythm could be behind it?
Now, before you roll your eyes and click away, hear us out. Understanding your circadian rhythm isn’t just for tech bros trying to optimise their lives with spreadsheets and green juice. It’s actually one of the most natural, useful tools we’ve got when it comes to self-care – and it’s been quietly running in the background your whole life.
Let’s break it down, have a nosy at how it works, and explore how tuning into it can help you feel more like a functioning human being.
so, what actually is a circadian rhythm?
Your circadian rhythm is basically your body’s internal clock. It’s a roughly 24-hour cycle that tells your body when to wake up, when to feel sleepy, when to eat, when to digest, even when to release certain hormones. It’s mostly driven by light – so as a result, sunrise and sunset are kind of a big deal.
It’s like your body’s personal schedule. And just like with any schedule, if you start messing with it – pulling late-nighters, skipping meals, binge-watching Netflix until 3am – things can start to get a bit chaotic.
why should I care?
When your circadian rhythm is out of whack, it affects everything. Your mood, energy, digestion, sleep, focus – the whole job lot. Ever wonder why jet lag is so brutal? That’s your circadian rhythm throwing a massive strop because you've dragged it across multiple time zones without warning.
But even without hopping on a plane, most of us are constantly nudging (or aggressively shoving) our rhythms off balance. Scrolling in bed, inconsistent meal times, no daylight during the day but bright artificial light at night – sound familiar?
The good news is that you can gently guide your rhythm back into sync, and it doesn't require a complete lifestyle overhaul or living like a monk. Just a few simple tweaks can make a big difference. Let’s break it down.
what your circadian rhythm wants you to know about self-care
Here’s where it gets interesting. A lot of “self-care” these days gets reduced to bubble baths, fancy skincare and the occasional yoga session (which, don’t get me wrong, all those things are lovely). But true self-care goes much deeper – it’s about supporting your body and mind in the way they naturally work.
Your circadian rhythm offers a kind of built-in self-care schedule, and if you work with it instead of against it, things start to feel a bit more… doable.
1. morning: light is your best mate
One of the best things you can do for your circadian rhythm? Get outside in the morning.
Natural daylight – even if it’s grey and drizzly – helps your body realise, “Oh hey, it’s daytime!” It tells your brain to stop pumping out melatonin (the sleepy hormone) and start making cortisol (the good kind – the one that gets you up and going).
So instead of reaching straight for your phone when you wake up, try sticking your head out the window or going for a short walk. If you can manage it, sit down in the morning and eat your brekkie by a window. It all helps to anchor your rhythm and set you up for the day.
2. midday: prime time for productivity
Most people’s energy and focus naturally peak mid-morning to early afternoon. That’s your body doing its thing – cortisol levels are still high, your body temperature is rising, and your brain is firing on all cylinders.
If you’ve got important work to do, a meeting to run, or just want to be semi-useful for once – this is the time to do it. Save the mindless admin, cleaning or doom-scrolling for later. Work with the rhythm, not against it. That way you’ll get the best out of yourself, and your day.
3. afternoon slump? totally normal
Around 2–4pm, your energy will probably dip. This is natural – your body’s circadian rhythm has a mini dip in alertness around this time. It’s not a sign you’re lazy or failing at life. It just means your internal clock is doing what it’s designed to.
Instead of reaching for your fifth coffee or panicking that you’re unproductive, try taking a short break, stretching, grabbing a snack (preferably a healthy option), or going for a quick walk. And if you can sneak in a 20-minute power nap? Even better.
4. evening: wind down before you’re knackered
Your body starts winding down for sleep a couple of hours before you actually nod off – but most of us ignore the signs.
Melatonin production starts increasing as the sun sets, but if you’re blasting your eyeballs with bright lights and TikTok until midnight, you’re basically telling your body it’s still daytime. No wonder you lie awake for ages.
So, try dimming the lights in the evening, putting screens away an hour before bed (or at least using night mode), and doing something chill – reading, journaling, having a proper wind-down shower, whatever works for you. Think of it like easing into sleep instead of slamming on the brakes after four hours of TV.
5. sleep: quantity and timing matter
Yes, getting 7–9 hours of sleep is important – but when you sleep also matters.
Your body likes routine. Going to bed and waking up at roughly the same time each day helps regulate your rhythm, making it easier to fall asleep, stay asleep, and wake up feeling like a semi-coherent person.
And yes, that also includes weekends. Sorry not sorry.
what if I’m a night owl?
Fair question. Not everyone is a 6am jogger and that’s okay – some of us are naturally more alert in the evenings. Chronotypes (your personal rhythm style) vary from person to person.
That said, even night owls have circadian rhythms that follow the same basic light/dark cues. So while you don’t have to start pretending to be a morning person, you can support your natural rhythm by trying to keep your sleep/wake times consistent, limiting late-night light exposure, and getting outside during the day.
You do you – just be mindful of what your body’s trying to tell you.
the bottom line: self-care starts with rhythm
Understanding your circadian rhythm isn’t about perfection. It’s about working with your body, instead of constantly dragging it along like a sulky toddler.
You don’t need to overhaul your life. Just start small: Get some daylight in the morning. Eat meals at regular times. Try not to binge Netflix in bed. Give yourself permission to nap when your brain is mush. It’s all valid.
Real self-care isn’t always glamorous – sometimes it’s just going to bed on time and not staring at your phone until your eyes fall out.
Your circadian rhythm is quietly looking out for you. The least you can do is return the favour. Until next time, eve Sleep.
