Circadian rhythm is one of those terms we’ve all come across before, but the concept of an internal body clock can still be hard to wrap your head around. The human body is a mysterious place at the best of times, but knowing that your body is functioning on a 24-hour clock without your input is a little weird to think about.

It turns out, though, that your circadian rhythm isn’t some weird and wonderful thing to marvel at – it’s incredibly important for your overall health. 

It’s one of those things that can have a knock-on effect on systems and mechanisms all over the body, and looking after your circadian rhythm can make a big difference to how you feel and function on a daily basis.

It might sound like taking steps to support your circadian rhythm would be incredibly complicated, but it doesn’t have to be. So, without further ado, here’s everything you need to know about circadian rhythms, including what you can do to ensure yours stays happy and healthy.  

In the simplest of terms, your circadian rhythm is the 24-hour cycle (approximately) that takes place across the body. It tends to run longer than 24 hours but resets every day and is dictated by the biological clock located in our brains.

Your circadian rhythm is responsible for many of the physical, mental and behavioural changes that occur in your body throughout the day and night.

One of the best-known circadian rhythms is the sleep-wake cycle, but that isn’t the only aspect of our health which is controlled by a 24-hour clock.

In fact, circadian rhythms have been shown to influence everything from your metabolism and appetite to your body temperature and mental health, and preliminary research suggests it may have something to do with the immune system and DNA repair, too. 

Your circadian rhythm is incredibly important in maintaining health and wellbeing. When it comes to sleep, an aligned circadian rhythm can help to maintain a healthy sleep-wake cycle and improve sleep quality by ensuring balanced levels of cortisol and melatonin. These hormones fluctuate throughout the day to make us alert when it’s daytime and help us to fall asleep when it’s nighttime.

On the flipside, a disrupted circadian rhythm can lead to sleep problems such as insomnia or struggling to wake up in the morning. 

It can also mess with your metabolism, putting you at higher risk of metabolic-related conditions such as diabetes.

A 2022 study also found that disruption to circadian rhythm was a common factor in those with mental health disorders, including anxiety and schizophrenia.

Specific symptoms to keep an eye out for include:

• extreme daytime sleepiness
• decreased alertness
• memory problems
• difficulty waking up in the morning
• poor work/school performance

Light exposure is one of the biggest factors in circadian rhythm regulation. This is because the body’s internal clock is located in an area of the brain known as the suprachiasmatic nucleus (SCN) – an area which is sensitive to light.

It’s for this reason that many people struggle with circadian rhythm disruption during the autumn and winter months, because the dark mornings and evenings reduce the amount of natural light we’re exposed to in a 24-hour period.

Other factors that can disrupt circadian rhythm include stress, inconsistent sleep schedules and your meal pattern. Jet lag and shift work can also have an impact. 

If you feel like your body clock is already out of sync or if you just want to know more about supporting your circadian rhythm, check out the articles below for more information.

• Struggling to get out of bed in the morning? These five tips will help to regulate your sleep-wake cycle, making it easier to wake up with lots of energy
• The relationship between diet and circadian rhythm works both ways – try eating these foods to support your body clock in a holistic way
• Your sleep schedule plays an important role in maintaining your circadian rhythm, and this ‘sleep syncing’ technique will help to optimise yours

Images: Getty