What I notice as the seasons change and the clocks go back in the UK is that my sleep can be affected. I have more broken sleep and find it hard to get back off into a restful state. As we all know, a few nights of not sleeping well affects our whole body and mind. We not only feel tired and less motivated, we feel more stressed, negative and our eating patterns change too. Overall we can feel rotten. It got me thinking about my natural rhythm of sleep and how I can help myself through the bumps that can naturally occur.
It’s useful to remember that sleep is not just a symptom of depression and anxiety – it can cause them! Picture this – if we start to get anxious about not sleeping, the anxiety inhibits our body relaxing and we set up a conditioned response that tells us going to bed is stressful.
You can see where this leads…
I thought I’d look into a few aspects of the circadian rhythm and what some experts say. I’ll also link a few podcast episodes that you might find helpful.
What is the Circadian Rhythm?
- A circadian rhythm is the body’s internal 24-hour “clock” that cycles many physiological processes: when we feel sleepy or awake, our core body temperature, hormone levels (like melatonin and cortisol), digestion, even alertness and mood.
- It is mainly controlled by the brain’s master clock, a group of cells in the hypothalamus called the suprachiasmatic nucleus (SCN). The SCN gets cues from the environment, especially light and darkness, to help synchronise internal cycles to the day-night cycle outside. Sleep Foundation+1
What Happens in the Brain & Body Over the Day / Night
Morning
When daylight hits your eyes, it tells the brain’s internal clock that it’s time to wake. Melatonin (the sleep hormone) drops, cortisol rises and your body temperature goes up.
Result: You feel alert and ready to start the day.
Daytime
Your body keeps you energised: hormones and metabolism support focus, digestion and a stable mood.
Result: You can concentrate and stay productive.
Late Afternoon & Evening
As daylight fades, body temperature slowly falls and the brain begins making melatonin.
Result: You naturally start to wind down and feel sleepy.
Night
Melatonin peaks and the brain moves through cycles of light sleep, deep sleep and dreaming (REM). During this time the body repairs, stores memories and clears away waste.
Result: You get deep rest and wake restored for the next day.
What Happens When Circadian Rhythm is Out of Sync
When rhythms are misaligned (for example, staying up too late, exposure to bright/artificial light at night, irregular sleep/wake times, shift work):
- Melatonin release might be delayed → slower onset of sleep, poorer sleep quality.
- Cortisol rhythm (stress hormone) may be disrupted → higher baseline stress / anxiety.
- Sleep phases can be fragmented or shorter (less deep sleep / REM).
- Mood regulation suffers: more tendency to depression, anxiety, irritability, fatigue.
- Physical health suffers: immune function, metabolic regulation, cardiovascular risk can increase.
- Over time, the brain’s “scheduled” repair and memory consolidation doesn’t occur properly, leading to cognitive difficulties.
3 Ways to help maintain a good sleep rhythm
1. Create a Consistent Light–Dark Routine
Our body clock takes its cues primarily from light. Aim to step outside for natural daylight within the first hour of waking, even on cloudy days. * This is something I’ve picked up from Andrew Huberman, and I’ve tied this in to filling the bird feeder at first light This early light tells the brain’s master clock that morning has begun, helping cortisol rise naturally and setting a clear timer for evening melatonin release.
Equally important is protecting the darkness of night: dim lights after sunset, avoid bright overhead bulbs and use low-level lamps or warm light settings. This contrast reinforces the natural rhythm that supports falling asleep more easily.
2. Practise Evening Meditation or Mindful Wind-Down
Meditation is more than a relaxation technique—it trains the mind to shift from the day’s “beta-wave” busy thinking to the slower alpha and theta states that naturally precede sleep.
Spend 10–15 minutes on a guided meditation, body scan, or simple breath awareness about an hour before bed. * Check out my guided sleep meditation! Deepak Chopra describes meditation as a way to “enhance your physical health, improve your sleep, and help you achieve your goals,” and modern research supports this: mindfulness practices lower stress hormones and quiet the mental chatter that can delay sleep.
“Meditation will change your life for the better, enhance your physical health, improve your sleep, and help you achieve your goals, both material and spiritual.” — Deepak Chopra
3. Keep a Regular Sleep–Wake Schedule (Even at Weekends)
Going to bed and waking up at roughly the same time every day strengthens the circadian rhythm so that hormones, body temperature and brain-wave patterns follow a predictable cycle.
Try to keep your bedtime and wake time within a 30-minute window, even on days off. Over time this regularity helps you fall asleep faster, wake more refreshed and maintain better mood and energy during the day. I’m an early riser and I maintain an early start at the weekends as much as possible.
My Tip :
Pick one change to begin with—perhaps morning daylight or an evening meditation—so it feels achievable. Small, steady steps allow the brain’s clock to reset without adding pressure, and the benefits often build surprisingly quickly.
Podcasts on Sleep & Mental Health
| Podcast | Episode / Key Guest | What It Covers That’s Relevant |
|---|---|---|
| Huberman Lab – Essentials: Timing Light for Better Sleep, Energy & Mood | Dr. Samer Hattar | Talks through how light exposure (morning sunlight, dimming evening light) aligns circadian rhythm, helps sleep & mood, energy etc. Very practical tips. Huberman Lab |
| Huberman Lab – Guest Series: Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs | Dr. Matthew Walker | Deep dive into how sleep phases work, how sleep affects mood, cognition, immune health; also how to determine your own chronotype and what matters most (quality, quantity, timing) for your mental and physical well-being. Huberman Lab |
| Wellcome Podcast – When Science Finds a Way Episode 9: How Can Sleep Impact on Mental Health? | Professor Daniel Freeman (Oxford) | This is more clinically oriented. It looks at how sleep problems aren’t just symptoms of mental health issues but can also be causal; how treating sleep can shift mental health outcomes. Some surprising simple techniques. Wellcome |
