read time 4 minutes

Hello posse, welcome to Posana.

Real quick! Before we jump into today’s topic I wanted to welcome you to this community. This is a newsletter where I aim to bring you a 4-minute read every week to help you build your healthy life. Just 4 minutes, that’s all you need.

Today’s quick bites:

• What is your circadian rhythm?

• Why should you care?

• Tips to regulate your circadian rhythm

• My thoughts on melatonin supplementation

Mastering Your Circadian Rhythm

Hello, Posse. I'm glad to be back after a much-needed break. In the midst of an election and life- I am still thinking about my health, don’t worry. I hope you are as well. One habit I’ve been focusing on is my circadian rhythm and finding ways to align it with its natural cycle. In our modern world, this can be difficult, especially when spending long hours in offices with limited natural light or being exposed to blue light late into the night.

To make the idea of circadian rhythm less overwhelming, I’ve broken down what it is, why it’s important, and how to take simple steps to regulate your body’s natural clock.

What Is Your Circadian Rhythm?

Your circadian rhythm is your body’s internal clock, a 24-hour cycle that syncs your physical, mental, and behavioral processes to the day-night cycle. Think of it as an air traffic control tower, orchestrating signals between your brain and every cell in your body. This clock guides essential functions, from sleep-wake patterns to hormone release, digestion, and body temperature regulation.

Why Should You Care?

A well-regulated circadian rhythm is vital for overall health. When properly aligned, it boosts energy, supports better sleep, improves mood, and helps your body function efficiently. On the flip side, a disrupted circadian rhythm can lead to sleep disorders, increased stress, and long-term health issues such as obesity, diabetes, and cardiovascular problems.

How Is Your Biological Clock Controlled?

Your circadian rhythm is primarily influenced by light exposure. Your eyes pick up on blue light, signaling your brain’s suprachiasmatic nucleus (SCN) to either trigger wakefulness or promote sleepiness. In the morning, cortisol—the "alertness hormone"—peaks to help you feel energized. As evening falls, melatonin production ramps up, preparing your body for rest.

Tips to Regulate Your Circadian Rhythm:

1. Morning Sunlight: Start your day with natural light exposure. Spend at least 15-30 minutes outdoors to signal your brain that it’s time to wake up and boost cortisol levels naturally.

2. Limit Blue Light at Night: Reduce screen time and exposure to artificial blue light an hour before bedtime. Use blue-light blocking glasses or activate night mode on your devices.

3. Set a Consistent Schedule: Aim to go to bed and wake up at the same time every day, even on weekends, to strengthen your internal clock.

4. Mind Your Evenings: In the evening, opt for warm, dim lighting and avoid stimulating activities that can delay melatonin production.

5. Wind Down Routine: Include calming activities such as reading, stretching, or drinking chamomile tea to signal your body that it’s time to rest.

Recently my night routine has meant everything to me. Maybe I’m just getting old, but I love my wind down routine, it has easily become my favorite part of the day.

My Thoughts on Melatonin Supplementation

Melatonin is a hormone produced by the pineal gland in your brain that signals it’s time for rest. This process starts when your eyes stop detecting blue light, allowing your body to naturally prepare for sleep, recovery, and other nighttime processes. Ideally, melatonin production is low during the day, increases around sunset, and peaks at night as part of your circadian rhythm. To support your body’s natural melatonin production, focus on getting morning sunlight, limiting blue light exposure at night, and even incorporating infrared light therapy during the day (more on this in a future post).

When you take melatonin supplements, you risk disrupting your body’s natural cycle. Your body, being efficient, may reduce its own production if it senses a surplus from supplementation. This can lead to dependency over time. Instead of relying on supplements, prioritize optimizing your circadian rhythm with the tips above. Small changes like improving your light exposure can help your body naturally produce the melatonin it needs for restful sleep.

 Stay healthy and keep looking after yourself!

Until next time,
Nickie Patel