Resetting Your Body Clock: How to Improve Your Circadian Sleep Rhythm 

Do you struggle with falling asleep, waking up in the middle of the night, or dragging yourself out of bed in the morning? You’re not alone. Millions of people suffer from disrupted sleep, and one of the biggest culprits is a misaligned circadian rhythm—your body’s natural 24-hour clock that regulates sleep, hormones, digestion, and energy levels.

When your circadian rhythm is out of sync, it doesn’t just affect sleep—it impacts mood, weight, immune function, and long-term health. The good news? With simple lifestyle and nutrition strategies, you can reset your internal clock and reclaim restorative sleep. 

What Is the Circadian Rhythm?

What Is the Circadian Rhythm?

1. Set a Consistent Sleep-Wake Schedule

Your brain loves routine. Go to bed and wake up at the same time every day—even on weekends—to strengthen your internal clock. 

2. Harness Natural Light in the Morning 

Sunlight in the first hour after waking signals your brain to lower melatonin (the sleep hormone) and boost cortisol in a healthy way for energy.

● Get outside for 10–20 minutes of natural light in the morning.

● If that’s not possible, consider a daylight lamp in darker months. 

3. Dim Lights in the Evening 

At night, the opposite applies. Bright artificial light, especially from screens, tricks the brain into thinking it’s still daytime.

● Use warm, dim lighting after sunset.

● Limit screen use 1–2 hours before bed, or use blue light–blocking glasses/apps. 

4. Support Sleep With Nutrition

Your food choices influence melatonin and cortisol production.



● Evening foods for relaxation: turkey, pumpkin seeds, tart cherries, bananas (rich in tryptophan and magnesium).

● Limit stimulants: avoid caffeine after 2 p.m. and minimize alcohol, which disrupts deep sleep cycles.

● Balance blood sugar: a light protein + complex carb snack before bed (like hummus and veggies or apple with nut butter) may help if nighttime waking is due to low blood sugar. 

5. Exercise at the Right Time 

Movement helps regulate circadian rhythm, but timing matters.

● Morning or afternoon exercise boosts energy and supports hormone balance.

● Avoid late-night high-intensity workouts, which can keep cortisol elevated and delay sleep. 

6. Create a Wind-Down Routine 

Teach your body it’s time to sleep with relaxing rituals:

● Gentle stretching, reading, or journaling.

● Herbal teas like chamomile, passionflower, or lemon balm.

● Mindfulness practices like breathwork or meditation. 

7. Optimize Sleep Environment 

Your bedroom should be a cave-like sleep sanctuary.

● Keep it cool (65–68°F), dark, and quiet.

● Use blackout curtains or a sleep mask.

● Remove electronics from the bedroom. 

Functional Medicine Nutrition Insight 

Your circadian rhythm is deeply tied to your hormonal health. Disrupted sleep impacts cortisol, insulin, and sex hormones like testosterone and estrogen. That’s why sleep problems often overlap with weight changes, mood shifts, and energy crashes.

Functional medicine providers may use hormone testing (DUTCH or ZRT Labs panels) to evaluate melatonin, cortisol, and related hormone patterns. This testing provides deeper insight into what’s driving your sleep disruption and helps tailor a personalized treatment plan. 

The Takeaway 

Improving your circadian rhythm isn’t about a quick fix—it’s about creating daily rhythms that align with nature. By adjusting light exposure, nutrition, and lifestyle habits, you can reset your body clock, improve sleep quality, and restore energy during the day.

If you’re struggling with sleep, a functional medicine nutrition approach can help uncover the root cause and guide you toward lasting balance. 

Burnt-Out Adrenals & Poor Sleep: The Hidden Connection

Do you wake up tired, even after a full night in bed? Or find yourself wired at night but exhausted in the morning? If so, your adrenals may be crying for help

What Are the Adrenals?

Your adrenal glands sit on top of your kidneys and act like your body’s stress-response managers. They release cortisol (your main stress hormone), DHEA, adrenaline, and other key hormones that regulate:

● Energy levels

● Blood sugar balance

● Immune function

● Sleep-wake rhythm 

The Cortisol–Sleep Rhythm

In a healthy rhythm:



● Morning: Cortisol is highest → gives you energy to get out of bed.

● Night: Cortisol drops → melatonin rises → you feel sleepy.

But when stress piles up (work, life, poor diet, lack of rest), your adrenals can get burnt out. This is often called HPA-axis dysfunction or adrenal fatigue. 

How Burnt-Out Adrenals Disrupt Sleep

1. High Night Cortisol → You feel “tired but wired,” lying awake with racing thoughts.

2. Low Morning Cortisol → You struggle to wake up, hit snooze repeatedly, and depend on caffeine.

3. Blood Sugar Swings → Stress hormones spike during the night, waking you up at 2–3 a.m.

4. Melatonin Suppression → Cortisol imbalances block melatonin production, leading to poor sleep quality.

The result? A vicious cycle: poor sleep stresses your adrenals further, and stressed adrenals make it harder to sleep. 

Restoring Adrenal Balance for Better Sleep

● Create a Consistent Rhythm → go to bed/wake up at the same time daily.

● Lower Evening Cortisol → dim lights, unplug screens, and use calming practices (breathing, gentle stretching, journaling).

● Nourish Your Adrenals → eat protein + healthy fats at every meal, and avoid excess sugar/caffeine.

● Use Adaptogens → herbs like ashwagandha, holy basil, and rhodiola can gently rebalance stress hormones.

● Test, Don’t Guess → DUTCH or ZRT adrenal panels show cortisol patterns across the day to guide a personalized plan. 

The Takeaway:

Burnt-out adrenals don’t just cause fatigue—they sabotage your sleep cycle. By supporting adrenal health with diet, lifestyle, and targeted testing, you can restore natural energy in the day and deep, restorative sleep at night.