Understanding Circadian Rhythm & Resetting Your Metabolic Clock

Think of the circadian rhythm as your body’s built-in clock. This clock is key to regulating your sleep, digestion, and metabolism; your body knows that at certain times each day, it must store energy, get rid of waste, transport oxygen, and release hormones and neurotransmitters. As you might imagine, if the circadian rhythm becomes disrupted, it can make you feel unwell and may even increase your risk of disease. Here’s what you need to know about your circadian rhythm and resetting your metabolic clock.

What Is the Circadian Rhythm?

The circadian rhythm is a clock that runs 24 hours a day. While you may know it as the reason you feel tired at a certain time each afternoon or around your bedtime, it actually involves a lot more than sleep—it’s the timer that sets into action the millions of invisible metabolic processes that keep your body running. This includes sleep patterns, fat burning, fat storage, digestion, and more. Your body has special genes that send out signals when each of these processes should take place.

While there’s a centralized “master” clock in the hypothalamus called the suprachiasmatic nucleus (SCN), there are also many other clocks throughout the body—in fact, your body’s built-in clock totals about 20,000 cells! They’re located in every organ of the body, switching on and off at the same times each day.

Disruptions to the Circadian Rhythm

Unfortunately, modern life can take a toll on the circadian rhythm, which has consequences for your health. One major culprit is the blue light emitted by computers, smartphones, and other devices. Going to bed at different times each day, traveling to different time zones, stress, eating too close to bedtime, and working night shifts all impact the circadian rhythm as well.

There is mounting scientific evidence that these disruptions are linked to many chronic diseases, including obesity, stroke, heart disease, cancer, and diabetes. There are also a number of less serious health effects of circadian rhythm disruptions, including mood disorders, cravings for unhealthy foods, a weakened immune system, and a lack of energy.

Resetting Your Metabolic Clock

There are several ways to reset your body’s clock when it goes awry:

• Go to bed at the same time each night.
• Wake up at the same time every morning—even on weekends and holidays.
• Turn off computers, tablets, smartphones, and televisions an hour or two before bedtime.
• Your largest meal of the day should be eaten early, which is when your digestive system is functioning best; stop eating at least 3 hours before your bedtime.
• Avoid caffeine and alcohol in the afternoon and evening.
• Make sure your bedroom is dark—use blackout curtains or, if that’s not possible, an eye mask to block ambient light.

An adaptogenic supplement can help alleviate symptoms of fatigue and support an improved circadian rhythm if the cause of your disruption is related to stress.

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