Welcome to Staying Well!

Trivia Question❓

Which invention, originally developed to help submariners regulate their sleep cycles, later became a popular tool for improving circadian rhythm alignment?

Answer at the bottom of the newsletter

Circadian Rhythms and Wellness — Aligning Your Daily Habits with Your Body’s Natural Clock

Most of us have heard the term “biological clock,” but few realize just how central our circadian rhythms are to overall health and well-being. Circadian rhythms are the natural, internal processes that regulate our sleep-wake cycle and repeat roughly every 24 hours. These rhythms are influenced primarily by light and darkness, and they affect nearly every system in the body—from digestion and hormone production to body temperature and cognitive function. When we live in sync with our circadian rhythm, our body performs optimally. When we don’t, we risk sleep problems, fatigue, weight gain, weakened immunity, and even chronic disease.

The modern world, however, often works against this natural rhythm. Artificial lighting, late-night screen time, irregular meal schedules, and shift work can all throw off our internal clock. Many people push their bodies to perform during hours when they’re naturally meant to rest, and then wonder why they feel foggy, irritable, or wired at night but exhausted during the day. The good news is that realigning with your circadian rhythm doesn’t require a complete life overhaul—just some thoughtful, consistent changes.

One of the most powerful ways to reset your internal clock is through light exposure. Morning sunlight is key: getting outside first thing in the day—even for just 10 to 20 minutes—can signal to your body that it’s time to be awake and alert. Conversely, limiting artificial light exposure in the evening, especially blue light from screens, helps your body naturally wind down and produce melatonin for restful sleep. Try dimming lights an hour before bed and consider using blue-light-blocking glasses if you must be on devices.

Meal timing also plays a role. Eating meals at consistent times each day—especially your first meal—helps cue your metabolism and digestive system to stay in sync. Avoid late-night snacking, as digestion naturally slows in the evening.

Sleep is another cornerstone. Aim to go to bed and wake up at the same time every day, even on weekends. This strengthens your body’s internal cues and improves both the quantity and quality of your rest.

Living in rhythm with your body’s natural cycles doesn’t just help you sleep better—it promotes balance in your mood, energy, digestion, and immune function. In a world that rarely slows down, embracing your circadian rhythm is a return to nature’s original wellness blueprint.

Yours in Health,

Susan Williams

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💡 Answer to Trivia Question:

Light therapy boxes. First used to simulate natural daylight for submariners in environments without sunlight, light therapy boxes are now widely used to treat circadian rhythm disorders, seasonal affective disorder (SAD), and jet lag—highlighting how controlled light exposure can help reset the body’s internal clock.

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