Rise & Shine: How to Support Your Circadian Rhythm for Optimal Health

If you find that you've got a lot less pep in your step as the winter season sets in, you're not alone. Furthermore, the "winter blahs" as I call them, are not only extremely common, they're also not all in your head. The shorter days, diminished sunlight and shifting temps disrupt the body's internal clock, aka circadian rhythm. This 24-hour cycle regulates a number of physiological functions, including energy, mood, immune response, metabolism and hormones.

Supporting your body's circadian rhythm is one of the most powerful things you can do to optimize your health during the holidays and beyond. The good news is that you don't need a room full of expensive gadgets in order to do so. Adopting these key strategies will ensure your rhythm is robust no matter the season.

1. Maximize Your (Sun)Light Exposure

Natural light is the single most powerful signal for your circadian clock. How you manage light exposure, especially in first few hours after waking, has a major impact on your alertness (AM cortisol spike), dopamine release, appetite, immune function and overall sense of well-being. In winter, we're often indoors well after the sun rises, confusing our brains and wreaking havoc on our circadian rhythm. Upon waking in the morning:

• Open the curtains. Immediately open all blinds and curtains to flood your home with any available natural light.

• Get outside early. Make a habit of getting direct morning sunlight for 5-10 minutes every single day. If it's overcast, increase the time outside to 15-20 minutes or more. If it’s dark when you wake up or if the weather prevents you from going outside, turn on bright artificial lights upon waking — then get outside as soon as the sun is out. Avoid wearing sunglasses, and of course, never look directly at the sun!

• Use a light therapy lamp, if needed. If getting outside early is impossible, consider using a full-spectrum ("happy light") SAD lamp for 20-30 minutes while you eat breakfast or work. Look for one that provides 10,000 lux of light.

In addition to early morning light, try to get outside in the late afternoon for a "wind down" session. Sunlight viewed in the late afternoon triggers the brain to begin the process of transitioning to a calm, peaceful state, which helps promote more restful sleep.

2. Create a Dim, Peaceful Evening Routine

A simple rule to remember is follow the sun. As the sun sets, dim your environment. Specifically:

• Turn off overhead lights. Avoid bright lights at night, use lamps or softer lighting instead (ideally in the red or orange spectrum). This sends a clear signal to your brain that it's time to wind down, and allows melatonin production to begin.

• Reduce blue light. UVB light exposure from screens at night suppresses melatonin, decreases dopamine levels, and perpetuates feelings of depression and anxiety. About 60-90 minutes before bed, put away laptops, tablets, and phones. If you must use screens, use blue light filtering glasses or software.

• Establish a routine. Bedtime routines don't just benefit kids. A warm bath, reading a physical book, breath work or a gentle meditation can help your body transition into a sleep state.

3. Maintain a Consistent Sleep-Wake Schedule

While it might be tempting to "catch up" on sleep during a weekend or holiday, shifting your bedtime and wake time by more than an hour can mimic jet lag, further disrupting your rhythm.

• Stick to a schedule: Aim to go to bed and wake up at the same time every day, even on non-working days. This routine reinforces a strong, reliable circadian signal.

• Nap strategically: If you need a nap, keep it short (under 30 minutes) and take it in the early afternoon to avoid interfering with nighttime sleep.

(For more tips on how to improve your sleep, check out my Sleep & Relaxation Guide)

4. Time Your Exercise Wisely

Exercise is a great circadian synchronizer, but when you do it matters.

• Aim for morning or mid-day. Physical activity raises your core body temperature and increases alertness, which is a great signal to start the day. Try to schedule your workouts for the first half of the day.

• Avoid late night strenuous workouts. Intense exercise within 3 hours of bedtime can make it harder to fall asleep because of the elevated body temperature and stimulating endorphins. Opt for gentle stretching or a walk in the evening instead.

5. Prioritize Well-Timed Meals

Your circadian rhythm doesn't just govern sleep; it also controls metabolic processes. Eating at erratic times can confuse your system.

• Eat protein within 1-2 hours after waking: Getting protein in the morning helps signal to your body that the day has officially begun and kickstarts your metabolism. It also sets you up for better energy and appetite regulation the rest of the day.

• Avoid eating 2-3 hours before bedtime: Consider closing your "eating window" earlier in the evening. Consuming a large meal close to bedtime can disrupt sleep and put unnecessary strain on your digestive system when your body is naturally winding down.

6. Take Note of Your Nutrient Needs

The stress of the holiday season, along with rich foods and fewer hours of natural sunlight, all contribute to circadian chaos, and rob your body of key nutrients needed to fend off viruses, inflammation and metabolic mayhem. Consider supplementing with the following nutrients for optimal circadian and immune support. (p.s. You can view my favorite products on FullScript)

• Omega-3s

• Vitamin D

• Vitamin C

• B Vitamins

• Zinc

• Magnesium

xo, Emily

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Looking to support your health? Visit Jensen Wellness to learn more about my 1:1 health coaching and other services.