When Your Internal Clock Runs Late (or Early!)
If you caught my last blog (Tuning into Your Natural Rhythm), you already got a primer on the basics of the circadian rhythm. I had so much to say on the topic that I decided to bring you another post about it!
For those that didn’t see it, I’ll get you caught up. Have you ever wondered why you feel tired at the same time every night or why waking up early can feel so hard? Your body’s internal clock, or circadian rhythm, is responsible for these patterns. It regulates your sleep, energy, and even your digestion. But when this rhythm gets disrupted, it can throw everything off balance.
Now, I’ll dive into what circadian rhythm disorders are, how they affect your sleep and overall health, and ways to support better alignment with YOUR rhythm. That’s right, we all have slightly different rhythms, so the trick to feeling our best is to find what works best for you. If that sounds hard, don’t worry, I’ve got your back.
Night Owl or Morning Lark, what’s your bird?
What time of day do you feel most alert? Are you someone who wakes up fairly early and enjoys getting things done earlier in the day? Or are you a night owl, feeling most alert in the evenings? I have another fancy word for you: your chronotype is your natural inclination for sleep and wakefulness at certain times of the day, based on your internal biological clock. It determines whether you naturally more alert and active in the morning, evening, or somewhere in between.
Your personal chronotype is influenced by your genetics, age, and environmental factors. It plays a key role in your energy levels, productivity, and overall well-being.
You might be familiar with the terms “early bird” and “night owl,” but the reality is that chronotypes exist on a spectrum, with many of us falling somewhere in the middle.
Chronotypes affect more than just sleep preferences—they also influence the timing of hormones, metabolism, cognitive performance, and mood. For example, morning types (larks) tend to have higher cortisol levels earlier in the day, making them more alert in the morning but more prone to feeling tired earlier in the evening. Evening types (night owls), on the other hand, have delayed melatonin release, which allows them to stay awake later but makes waking up early more challenging. Understanding your chronotype can help you align daily activities—such as work, exercise, and meals—with your body's natural rhythm, ultimately improving sleep quality, energy levels, and overall health.
By the way, our chronotypes often change over the course of our lives. We usually start life being more of a morning type (that’s why kids wake up so early!). Once puberty hits, we see a quick shifting to a more evening type (click here to read a whole post about this). Then once we hit our adult years we start shifting back to an earlier time.
What if my circadian rhythm is way different from others my age?
It is usually not a problem to be either a morning or evening type, however, when our body’s preference for sleep timing is far different from others their age, then it can become a diagnosable condition. Circadian rhythm disorders happen when this clock gets out of sync with your daily life or the natural light-dark cycle. Some of the most common disorders include:
Delayed Sleep-Wake Phase Disorder (DSWPD): You might struggle to fall asleep until very late at night and feel exhausted when it’s time to wake up.
Advanced Sleep-Wake Phase Disorder (ASWPD): You get sleepy very early in the evening and wake up in the wee hours of the morning.
Shift Work Disorder: If you work odd hours, your body’s clock might clash with your schedule, making it hard to stay awake or sleep when needed.
Non-24-Hour Sleep-Wake Disorder: Often experienced by people who are blind, this condition happens when the body’s clock doesn’t align with the 24-hour day.
How Do Circadian Rhythm Disorders Affect Health?
When your circadian rhythm is disrupted, it’s more than just feeling tired. It can impact your physical and emotional well-being in surprising ways:
Sleep Quality: You may have trouble falling asleep, staying asleep, or waking up refreshed. Trying to force sleep to happen at times that aren’t aligned with our circadian timing can set the stage for insomnia.
Daytime Fatigue: Misaligned rhythms lead to excessive sleepiness and low energy during the day.
Mood Changes: Disruptions in your rhythm are linked to anxiety, depression, and irritability.
Cognitive Function: A disrupted rhythm often leads to poor sleep, which can impair memory, focus, and decision-making.
Chronic Health Issues: Long-term circadian disruption can increase the risk of obesity, diabetes, and cardiovascular disease.
Practical Strategies to Realign Your Rhythm
If you identify as either a morning bird or a night owl and your internal clock feels out of sync, here are some simple steps to get back on track:
Get Morning Sunlight: Natural light in the morning is one of the most powerful ways to reset your circadian rhythm. Try spending at least 15 minutes outside shortly after waking up.
Stick to a Consistent Sleep Schedule: Go to bed and wake up at the same time every day—yes, even on weekends! Consistency helps reinforce your body’s clock.
Limit Blue Light Exposure at Night: Reduce screen time 1-2 hours before bed. Blue light from devices can interfere with melatonin production, the hormone that signals it’s time to sleep.
Create a Relaxing Evening Routine: Unwind with calming activities like reading, journaling, or gentle stretching. This helps signal to your body that it’s time to wind down.
Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep cycle.
Use Light Therapy or Melatonin: For some disorders, tools like light therapy lamps or melatonin supplements can help. Always consult a healthcare provider before starting.
When to Seek Help
If you’ve tried these strategies and still feel like your rhythm is off, or if you think you might have a circadian rhythm disorder, it may be time to consult a sleep specialist. Behavioral sleep medicine specialists (like me) have special training in techniques that are proven to regulate the circadian rhythm. If you need the support, give us a call, or schedule a free 15-minute consultation.
Conclusion
Your circadian rhythm is an essential part of your overall health and well-being. When you’re aligned with your natural rhythm, you feel energized, focused, and rested. When it’s disrupted, it can affect every aspect of your life. By understanding these disorders and taking small steps to realign your rhythm, you can improve your sleep and your health.
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