Light Exposure and your Circadian Rhythm

What is the circadian rhythm?

Your circadian rhythm is your body’s natural 24-hour clock. It helps regulate when you feel awake, sleepy, hungry, and even affects your mood, hormones, digestion, and body temperature.

One of the biggest influencers of this rhythm is light exposure.  When it’s bright in the morning, your body gets the signal to wake up. As it gets dark in the evening, your brain starts producing melatonin—a hormone that helps you feel sleepy and ready for bed. Unfortunately, our chronic exposure to technology and blue light has caused a disruption in our ability to regulate and maintain our natural circadian rhythm.

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What is the research telling us about the link between light exposure and circadian rhythms?

In a nutshell:

• Evening light exposure (like from bright room lights or screens) can delay your circadian rhythm. This means melatonin is released later, making it harder to fall asleep early and pushing your sleep time back.
• Morning light exposure helps advance your circadian rhythm. This encourages melatonin to be released earlier in the evening, helping you feel sleepy sooner, fall asleep earlier, and wake up more refreshed.

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So how can you support your circadian rhythm and melatonin production at home:

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• Get morning sunlight: Aim for 10–30 minutes of natural light within 30–60 minutes of waking. This helps set your internal clock and encourages earlier melatonin release in the evening.
• Dim your lights in the evening: Switch to warm, low lighting (like amber or red bulbs) 1–2 hours before bed. Avoid bright white or blue-toned lights, which can trick your brain into thinking it's still daytime.
• Limit screen time at night: Reduce exposure to phones, tablets, and TVs at least an hour before sleep. If needed, use blue light filters or turn on “night mode” to soften screen brightness.

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By syncing your daily light exposure with your circadian rhythm, you can support natural melatonin production and more restful sleep.

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