Difficulty falling or staying asleep and excessive sleepiness is often due to chronic circadian disruption [1,2].
Circadian disruption is strongly associated with insulin resistance and obesity [3,4,5].
Aligning with natural rhythms
and increasing exposure to sunlight boosts cellular energy production [6,7,8,9].
Circadian rhythm and light disturbances are a major hallmark
of serious mood disorders [10,11].
Your immune system is under circadian control. Viruses try to disrupt circadian clocks to gain the upper hand [12,13,14].
Disruptions of circadian rhythms are linked to almost every modern disease from diabetes to cancer.
Don’t believe it?
Search: “shift work” or “circadian rhythm” plus the name of a disease.
We are designed to live in sync with natural cycles
- set reminders for critical circadian events fundamental for your well-being
- discover how syncing to your local environment can increase your quality of life
- ﬁnd out what the science says
and how to apply it to your daily life
the ‘when’ of
your daily activities
adjust your sleep
with the seasons
Circadian Rhythms – an introduction
- Life has evolved around the natural light-and-dark cycles. Plants and animals have developed internal biological clocks to stay in sync with these cycles. These clocks allow organisms to anticipate and prepare for regular environmental changes as well as regulate and coordinate internal metabolic processes.
- Your body’s circadian rhythms are 24-hour cycles of biological, hormonal, and behavioural patterns. These rhythms modulate a wide array of physiological processes, including the body’s production of hormones that regulate sleep, hunger, and metabolism. Ultimately, these rhythms regulate your body weight, performance, mood, and susceptibility to disease. At least 50% of human gene expression is under circadian control. As such, circadian rhythmicity has profound implications for human wellbeing and longevity.
- The master conductor of your circadian rhythm is a small bundle of nerves in the hypothalamus region of the brain called the suprachiasmatic nucleus (SCN). The SCN is directly linked to your eye. Your organs, tissues, and cells have clock genes that regulate and coordinate their biochemical processes. These peripheral clocks need to be synchronised with your master clock in the SCN to do their job well. You might be surprised to find out that almost every cell in your body has a clock that is programmed to turn on and off thousands of genes at different times of the day and night.
- Although circadian rhythms are internal, they are entrained to your local environment by external cues such as light and temperature. Peripheral clocks in your gut and liver, for example, are entrained by when you eat, whereas clocks in your muscles are entrained by when you move.
- If the trillions of clocks in your cells are playing in tune and follow their conductor (SCN), you have a wonderfully harmonious, intricate, and resonant concert. Provided your SCN is aligned with the natural light-and-dark cycles. If a bunch of clocks are playing to their own tune, dissonance and chaos are the result. This is equivalent to inflammation and eventually leads to disease.
- Your daily activities and environment are either supporting internal harmony or internal chaos. Getting the right circadian cues (light/darkness, food, exercise, temperature) at the right time is non-negotiable for a healthy body, mind, and heart. Setting a daily schedule that reinforces your body’s natural rhythm is the most potent health habit you can adopt. Ideally, you are nourishing, moving, and resting your body in sync with nature. Are you ready to make some changes?
- Circadian can help you create a life that is aligned and in tune with the natural cycles. Your lifestyle and your schedule can become the source of your vitality and longevity. It is a matter of putting your biological schedule first.
Below are some carefully handpicked products from our partners to support a movement towards living in alignment with nature and circadian rhythms. We will receive a small affiliate commission on each purchase you make.
Blue light blocking glasses are an essential tool to prevent massive circadian disruption in our modern world. Wearing blue blockers after dusk is non-negotiable if you care for your health. Become part of the new circadian health revolution. Get the worlds best blue blockers from BluBlox now.
red and infrared
By Platinum LED Therapy Lights
Red & infrared light are highly bioactive forms of light affecting the functioning of your cells. The main job of these wavelengths is the regulation of repair and regeneration. In independent tests, Platinum LED Therapy Lights came out in front considering the price, power output, flicker, noise, wavelengths & warranty. If you want the best, go for their BioMax series.
red and infrared
The more time you spend inside, the more your body lacks the regenerating and energizing wavelengths of red and infrared light. This is where red and infrared light panels come in. EMR-Tek’s “FireWave” and “FireStorm” are unique, powerful and well-designed devices that offer versatility in application. Also check out “Inferno”, an impressive 865x300mm panel, new to the market.
Your eyes are the gateway to your brain. To protect your eyes, health and circadian rhythms, a solid blue light blocking software is crucial these days. Download and install Iris for your computer and rest assured that you have the most advanced eye-protection software working for you.
The pervasive light pollution in our modern world will compromise your sleep & health even if your eyes are closed. To bring darkness back during sleep you want a great sleep mask. BluBlox Remedy sleep mask is adjustable and super comfy whether you sleep on your back, side or stomach.
Lumi light bulbs
If you struggle to find incandescent light bulbs for the day and red incandescents for night time use, Lumi light bulbs are a great alternative. These LEDs are circadian optimised across the visible spectrum; they are flicker-free and are low in EMFs. You can choose from the daytime and nighttime version.
book & night Light
By Low Blue Lights
After your digital sunset, this handy book light is the perfect circadian friendly option to indulge in your reading material. It is light-weight, convenient and long-lasting. It can even function as a handy “torch” for any potential middle of the night adventures.
By Low Blue Lights
The light spectrum, colour temperature and brightness of modern screens are causing circadian disruption and eye damage. Blue light filters placed on top of screens block blue light and protect your melatonin, sleep and circadian rhythms. You can get blue light filters for tv screens, laptops, desktops, mobile devices, and tablets.
tan-through clothing & swimwear
UV light is essential for health. You do not want to deprive parts of your body of the suns beneficial rays. Tan-through clothing and swimwear allows about 50% of UV light through. This way, you can be “naked” while wearing clothes. Treat your private parts to some goodness and minimise tan lines.
We are not big fans of supplements, but we are fans of the probiotic from Just Thrive. It can be a game-changer for your gut health. If you have digestive issues of any kind, you can’t go wrong with this 100% spore-based probiotic to get your microbiome in better shape.
By Earth Runners
Regular shoes disconnect you from the Earth. Earth Runners allow you to be electrically grounded while wearing sandals. Being grounded gives your biology access to an endless supply of electrons that act as a powerful antioxidant with far-reaching benefits for your overall health.
grounding sheets & mats
To ground yourself while being inside you can use a range of earthing products such as earthing sheets, mats, bands and patches. We recommend that you always ground these products via a grounding rod, not through a wall socket.
grounding strap “erthe”
You can ground any shoe with the latest invention from Earthling. Erthe nanotech straps easily attach to any shoe and provide grounding wherever you go. Erthe straps are used by elite athletes around the world to lower muscle damage and boost recovery. Check it out.
Health and light
By John Ott
The story of John Ott’s discovery of the role light plays in sustaining physical health is one of the true scientific breakthroughs of the last half century. It is the story of an observant, intelligent man who acted upon his observations and then supported them with scientific exploration.
Embrace the sun
By Marc Sorenson and William Grant
Are you dying in the dark? Embrace the Sun presents information from over 1,200 research papers that show regular sun may prolong your life and remarkably reduce your likelihood of disease.
The ultimate guide to red light therapy
By Ari Whitten
Red and near-infrared light therapy are one of the biggest health breakthroughs in the last half-century. If you’re serious about your health and improving your body, it’s time to start using this powerful tool in your life. This guide is amazingly comprehensive on the science behind and the use of modern red and infrared light devices.
The influence of ocular light perception on metabolism in man and animal
By Fritz Hollwich
Light entering the eye regulates and stimulates numerous autonomic, metabolic, and hormonal processes. This has been shown experimentally in animals and also applies to man. Dr Hollwich has been studying the influence of light perception on metabolism for more than 30 years and has performed astounding experiments that are no longer possible today.
The invisible rainbow
By Arthur Firstenberg
In The Invisible Rainbow, Firstenberg traces the history of electricity from the early eighteenth century to the present, making a compelling case that many environmental problems, as well as the major diseases of industrialized civilization―heart disease, diabetes, and cancer―are related to electrical pollution.
By Clint Ober
Earthing introduces readers to the landmark discovery that living in contact with the Earth’s natural surface charge – being grounded – naturally discharges and prevents chronic inflammation in the body and thus has the potential to alleviate chronic diseases.
Take off your glasses and see
By Jacob Liberman
Take Off Your Glasses and See shows you how to free yourself from the crutch of prescription lenses, to build your self-confidence and awareness, and to open up your inner and outer vision in order to see more clearly.
The Comfort Crisis
By Michael Easter
We are more comfortable than ever before. Could our sheltered, temperature-controlled, overfed, under-challenged lives actually be the leading cause of many of our most urgent physical and mental health issues? Uncover a blueprint for leveraging the power of discomfort that can dramatically improve your health and happiness.
-  Zhu, Lirong, and Phyllis C Zee. “Circadian rhythm sleep disorders.” Neurologic clinics vol. 30,4 (2012): 1167-91. https://doi.org/10.1016/j.ncl.2012.08.011
-  K McDowall, E Murphy, K Anderson, The impact of shift work on sleep quality among nurses, Occupational Medicine, Volume 67, Issue 8, November 2017, Pages 621–625, https://doi.org/10.1093/occmed/kqx152
-  Engin, Atilla. “Circadian Rhythms in Diet-Induced Obesity.” Advances in experimental medicine and biology vol. 960 (2017): 19-52. doi:10.1007/978-3-319-48382-5_2
-  Lopez-Minguez, J., Gómez-Abellán, P., & Garaulet, M. (2016). Circadian rhythms, food timing and obesity. Proceedings of the Nutrition Society, 75(4), 501-511. doi:10.1017/S0029665116000628
-  Oren Froy, Metabolism and Circadian Rhythms—Implications for Obesity, Endocrine Reviews, Volume 31, Issue 1, 1 February 2010, Pages 1–24, https://doi.org/10.1210/er.2009-0014
-  Tafur, Joseph, and Paul J Mills. “Low-intensity light therapy: exploring the role of redox mechanisms.” Photomedicine and laser surgery vol. 26,4 (2008): 323-8. doi:10.1089/pho.2007.2184
-  Hamblin, Michael. (2008). The role of nitric oxide in low level light therapy. doi:10.1117/12.764918.
-  Karu, Tiina. (2008). Mitochondrial Signaling in Mammalian Cells Activated by Red and Near-IR Radiation. Photochemistry and photobiology. 84. 1091-9. 10.1111/j.1751-1097.2008.00394.x.
-  Sommer, A., Haddad, M. & Fecht, H. Light Effect on Water Viscosity: Implication for ATP Biosynthesis. Sci Rep 5, 12029 (2015). https://doi.org/10.1038/srep12029
-  McClung, Colleen A. “How might circadian rhythms control mood? Let me count the ways…” Biological psychiatry vol. 74,4 (2013): 242-9. doi:10.1016/j.biopsych.2013.02.019
-  Albrecht U. (2013) Circadian Clocks and Mood-Related Behaviors. In: Kramer A., Merrow M. (eds) Circadian Clocks. Handbook of Experimental Pharmacology, vol 217. Springer, Berlin, Heidelberg. https://doi.org/10.1007/978-3-642-25950-0_9
-  Kondratova, Anna A, and Roman V Kondratov. “The circadian clock and pathology of the ageing brain.” Nature reviews. Neuroscience vol. 13,5 325-35. 7 Mar. 2012, doi:10.1038/nrn3208
-  Liu, Fang, and Hung-Chun Chang. “Physiological links of circadian clock and biological clock of aging.” Protein & cell vol. 8,7 (2017): 477-488. doi:10.1007/s13238-016-0366-2
-  Boomgarden, Alex C et al. “Chronic circadian misalignment results in reduced longevity and large-scale changes in gene expression in Drosophila.” BMC genomics vol. 20,1 14. 7 Jan. 2019, doi:10.1186/s12864-018-5401-7