Why You’re Not a Morning Bird or a Night Owl

In the hustle and bustle of our daily lives, one crucial element often overlooked is the profound impact of our circadian rhythm on sleep quality. If you’re looking for more energy, understanding the symphony between the circadian rhythm, sunlight, and screen time before bed is key. Let’s delve into the science behind this intricate dance and how it can transform your sleep and, consequently, your energy.

The Circadian Rhythm: Nature’s Timekeeper

Our bodies are finely tuned to a natural rhythm known as the circadian rhythm, a 24-hour cycle that regulates various physiological processes, including the sleep-wake cycle. This internal clock responds to external cues, most notably the rising and setting sun. The wavelengths of sunlight play a pivotal role in signaling to our bodies when to be alert and when to prepare for rest. So for those of you that claim to be “night owls”, well that’s not really how it works. Biologically speaking everyone’s bodies are set to a similar cycle. 

The Morning Sun: A Wake-Up Call for Energy

Exposure to the blue light wavelengths present in the morning sun is a powerful signal to our bodies that it’s time to wake up and seize the day. This natural light not only boosts alertness and mood but also helps regulate the production of melatonin, the hormone responsible for promoting sleep at night, and cortisol, the hormone responsible for waking us up. Now a days the word cortisol is almost as bad as carbohydrate, but cortisol (and carbs for that matter), aren’t bad, they’re just bad in excess. As the sun rises and gives off blue light, it triggers our bodies to turn down melatonin production and ramp up cortisol. 

The Evening Sun: Dimming the Lights for Better Sleep

As the sun sets, its light shifts towards warmer, redder tones. This change in wavelength signals to our bodies that it’s time to wind down and prepare for sleep. Embracing this natural transition by reducing exposure to artificial blue light sources, such as screens, can greatly enhance sleep quality. The evening sun, with its calming hues, helps regulate melatonin production, ensuring a smoother transition into restful slumber.

Screen Time: The Sleep Thief

In today’s digital age, it’s common to unwind by scrolling through our phones or watching TV before bed. However, the blue light emitted by screens can disrupt our circadian rhythm by suppressing melatonin production. Establishing a screen-free wind-down routine at least an hour before bedtime can be a game-changer. Opt for activities that promote relaxation, such as reading a book, practicing mindfulness, or enjoying a warm bath.

Practical Tips for a Circadian-Friendly Sleep Routine:

  • Morning Rituals: Kickstart your day with 15-30 minutes of morning sunlight exposure.
  • Evening Wind-Down: Dim the lights in your home as the sun sets, signaling to your body that it’s time to prepare for sleep.
  • Screen Curfew: Establish a screen curfew at least an hour before bedtime to allow your body to naturally wind down.


Harnessing the power of your circadian rhythm can give you more energy and a healthier life. All it takes is a few simple tricks to vastly improve your sleep quality and energy throughout the day. If you’d like to talk more specifics about how to improve your sleep quality, schedule a time to speak to one of our coaches.