What Is Your Circadian Rhythm (And How Can You Reset It)?

Ever felt totally awake at 11pm… but like a zombie in the morning? That is your Circadian Rhythm in action — and when it is out of sync, everything feels harder: getting up, focusing, even feeling happy.

What is a Circadian Rhythm?

Your Circadian Rhythm is your body’s natural 24-hour clock.

It tells your brain when to feel sleepy, when to wake up, and when to be most alert.

It is connected to LIGHT (especially sunlight) and plays a BIG role in your mood, energy, sleep, and focus.

Signs Your Rhythm Might Be Off

• You feel wide awake at night and struggle to get up in the morning
• You’re sleepy during the day, but can't fall asleep when you want to
• Your mood feels low, anxious, or “foggy”
• You hit a wall around 3–4pm every day
• Your sleep feels all over the place, even on weekends

The good news is: YOU CAN RESET IT!

The Melatonin Connection

When you wake up and get light exposure (especially natural sunlight), your brain registers that it’s daytime.

That light exposure starts your internal clock, and roughly 12–14 hours later, your brain begins to release melatonin, the hormone that makes you feel sleepy.

So your body starts the timer when you wake up. That is why getting outside in the morning is one of the most IMPORTANT THINGS you can do to reset your rhythm.

If you wake at 7am and get NATURAL SUNLIGHT, melatonin will naturally rise around 8–9pm.

BUT if you sleep in or stay indoors, your melatonin signal gets delayed, and so does your sleepiness.

How to Reset Your Circadian Rhythm

1. Get Natural Light in the Morning
   Try to go outside within 30 minutes of waking – even just for 5–10 minutes.
   Light tells your brain “It is time to wake up!” and starts your clock.
   
   
2. Go to Bed and Wake Up at Similar Times,  even on weekends
   Your body loves routine. If you shift your sleep by 3–4 hours on the weekend, it is like giving yourself jet lag on Monday.
   
   
3. Avoid Screens 1 Hour Before Bed
   The blue light from phones, TVs, and tablets confuses your brain. It says, “Stay awake!” when you’re trying to wind down. Swap screen time for music, journaling, reading, or a warm shower.
   
   
4. Keep Moving During the Day
   Physical activity helps your body sleep better at night. Even a short walk, stretching, or dancing to your favourite music counts.
   
   
5. Watch Sugar & Caffeine in the Evening
   Energy drinks, chocolate, or even tea can mess with your rhythm if you have them late. Try to cut off caffeine by around 3pm.
   
   
6. Listen to A Peaceful Path Sleep Relaxation.

Want more brain hacks or help getting into a healthy rhythm?

I work with teens (14+) and adults to build better sleep, confidence, and focus using solution focused hypnotherapy.

Feel free to reach out or book a free phone consultation.