{"id":36292,"date":"2025-09-12T08:23:53","date_gmt":"2025-09-12T12:23:53","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36292"},"modified":"2025-09-12T08:23:53","modified_gmt":"2025-09-12T12:23:53","slug":"circadian-rhythm-needs-support","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/circadian-rhythm-needs-support\/","title":{"rendered":"5 Signs Your Circadian Rhythm Needs Support"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you struggle to get the recommended seven to nine hours of sleep each night, you\u2019re definitely not the only one;<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><a href=\"https:\/\/www.cdc.gov\/sleep\/data-research\/facts-stats\/adults-sleep-facts-and-stats.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> suggests up to 46 percent of adults in the U.S. don\u2019t get enough shut-eye.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A restless night here or there is nothing to worry about. However, if solid nights of sleep are few and far between, you may be dealing with a disrupted circadian rhythm. After all, this inner body clock isn&#8217;t a fixed setting\u2014<\/span><span style=\"font-weight: 400;\">and when it\u2019s out of sync, your body will certainly let you know.\u00a0<\/span><span style=\"font-weight: 400;\">Here\u2019s how to tell whether your circadian rhythm needs a little TLC, plus what steps you can take to restore your body&#8217;s natural sleep-wake cycle for all-around better health.<\/span><\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS: <\/strong><\/em><em><span style=\"font-weight: 400;\"><a href=\"https:\/\/simplywellnessllc.com\/about\"><i>Samantha Peterson<\/i><\/a><i>, M.S., R.D., is a registered dietitian and co-founder of Simply Wellness. <\/i><a href=\"https:\/\/youngwellnesscenter.com\/about\/dr-young\/\"><i>Renee Young<\/i><\/a><i>, N.D., is a naturopathic doctor and founder of the Young Naturopathic Center for Wellness.\u00a0<\/i><\/span><\/em><\/li>\n<\/ul>\n<h2><b>Circadian Rhythm 101\u00a0<\/b><\/h2>\n<p>Ever wonder how your body knows when it&#8217;s time to wake up and hit the hay? <span style=\"font-weight: 400;\">\u201c<\/span><span style=\"font-weight: 400;\">Your circadian rhythm is your body\u2019s built-in 24-hour master clock,\u201d says <\/span><span style=\"font-weight: 400;\">Renee Young<\/span><span style=\"font-weight: 400;\">, N.D., a naturopathic doctor and founder of the Young Naturopathic Center for Wellness. <\/span><span style=\"font-weight: 400;\">Affected by factors like light, darkness, temperature, and even the timing of your meals, your circadian rhythm uses hormones like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/cortisol-balance\/\" target=\"_blank\" rel=\"noopener\">cortisol<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/melatonin\" target=\"_blank\" rel=\"noopener\">melatonin<\/a> to control when you sleep and wake, she explains. It\u2019s why you feel sleepy at night and (hopefully) alert in the morning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Everyone has a circadian rhythm, but not everyone\u2019s \u201cclock\u201d runs on the same schedule. In addition to environmental factors, genetics, age, and lifestyle all influence your personal rhythm, which is why some people naturally love to start their day with the sunrise, while others do their best thinking at night, according to Young.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But whether you\u2019re a night owl or a morning lark, it\u2019s worth paying attention to your body clock. \u201c\u2028A healthy circadian rhythm helps regulate hormones, supports your metabolism, optimizes brain function, and strengthens your immune system,\u201d says <\/span><span style=\"font-weight: 400;\">Samantha Peterson<\/span><span style=\"font-weight: 400;\">, M.S., R.D., a registered dietitian and co-founder of Simply Wellness.<\/span><span style=\"font-weight: 400;\"> \u201cWhen your circadian rhythm is out of sync, everything from digestion to mood regulation can suffer.\u201d<\/span><\/p>\n<h2><b>5 Signs Your Circadian Rhythm Needs Support<\/b><\/h2>\n<p>A struggling circadian rhythm impacts many aspects of your daily routine. Here are a few red flags that your body clock isn&#8217;t ticking away quite right.<\/p>\n<h3><b>1. You Have Trouble Falling And\/Or Staying Asleep<\/b><\/h3>\n<p>Melatonin is a must for feeling sleepy when it&#8217;s time to turn in for the night, but modern life often impacts healthy melatonin production, throwing off your circadian rhythm and leaving you staring at the ceiling when you&#8217;d rather be sleeping. <span style=\"font-weight: 400;\">\u201cBlue light from phones, late-night caffeine, or eating too close to bedtime can delay the release of melatonin, the hormone that regulates sleep as part of your circadian rhythm,\u201d Young says. \u201cWithout melatonin being released at the right times, you\u2019ll find it harder to sleep.\u201d\u00a0<\/span><\/p>\n<h3><b>2. You Always Wake Up Groggy<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Do you have to drag yourself through your morning routine even after seven to eight hours of sleep? It may be your circadian rhythm asking for help. \u201cIf you don&#8217;t get bright light exposure soon after waking, your body doesn\u2019t get the \u2018morning alert\u2019 signal it needs, and without that reset, melatonin production lingers, making you feel sluggish,\u201d Peterson says. Additionally, if you\u2019re constantly hitting the \u201csnooze\u201d button, your circadian \u201cwake signal\u201d (which is driven by cortisol) may start misfiring, leaving you foggy, adds Young.\u00a0<\/span><\/p>\n<h3><b>3. You Need Caffeine To Function<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s understandable to crave your morning coffee (the smell alone is worth looking forward to!), but if you can\u2019t function without multiple cups a day, consider it a red flag that something&#8217;s up with your circadian rhythm. In particular, your body might need a clearer signal that it&#8217;s time to get up and at &#8217;em, like getting some sunlight in your eyeballs.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/cortisol-balance\/\" target=\"_blank\" rel=\"noopener\">How To Achieve A Healthy Balance Of Cortisol\u2014And Make It Work For You<\/a><\/strong><\/p>\n<p>Not to mention, caffeine can also create a vicious cycle of circadian rhythm dysfunction. <span style=\"font-weight: 400;\">\u201cCaffeine may be a short-term fix for low energy, but it can impact both cortisol and sleep cycles, and over-reliance can shift your circadian rhythm further off track,\u201d Peterson explains.\u00a0<\/span><\/p>\n<h3><b>4. Your Gut Is A Mess<\/b><b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Your circadian rhythm isn\u2019t just responsible for sleep; it also plays a huge role in digestion. In fact, if one is off-kilter, the other likely isn\u2019t far behind. \u201cYour gut and brain are in constant communication and both follow circadian rhythms of their own, so if digestion is disrupted late at night (say, from a heavy meal), it can signal stress to the body, raise cortisol, and delay melatonin release, making it harder to fall into deep, restorative sleep,\u201d Peterson says. Plus, when gut health is compromised (think bloating, indigestion, or inflammation), <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11279861\/#sec6-nutrients-16-02259\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> suggests it can disrupt the natural ebb and flow of hormones that ultimately impact sleep-wake cycles.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h3><b>5. You\u2019re Moody<\/b><b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Otherwise unexplainable irritability, anxiety, or a generally &#8220;meh&#8221; feeling can be tied to circadian misalignment, according to Young. \u201cThis is because your internal clock regulates neurotransmitters like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-support-serotonin\/\" target=\"_blank\" rel=\"noopener\">serotonin<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-ways-to-boost-dopamine\/\" target=\"_blank\" rel=\"noopener\">dopamine<\/a>; so, when it\u2019s off, your emotional balance takes a hit,\u201d she says. <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41398-020-0694-0#Sec9\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> supports this, finding that a disrupted circadian rhythm can hinder mood by eliciting or exacerbating symptoms of stress, anxiety, or sadness.<\/span><\/p>\n<h2><b>How To Re-Align Your Circadian Rhythm<\/b><b>\u00a0<\/b><\/h2>\n<p>A healthy sleep-wake cycle is clearly pretty important for feeling your best throughout the day (and sleeping peacefully at night). Thankfully, you can get this rhythm back on track with a few routine upgrades.<\/p>\n<h3><b>1. Get Morning Light Within 30 Minutes Of Waking<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s easy to rush into the day, but getting at least 10 minutes of natural light exposure first thing in the morning can zap sleepiness and boost energy levels, Peterson says. Exposure to light decreases melatonin production in the brain while simultaneously increasing serotonin and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a> levels, ultimately enhancing mood and overall vitality, she explains.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/morning-routine-tweaks\/\" target=\"_blank\" rel=\"noopener\">6 Simple Morning Routine Tweaks That Boost All-Day Energy<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If it\u2019s cloudy outside, don\u2019t worry; any form of daylight can do the trick. Whether you sit by a big window, go for a brisk walk around the block, or flow through a yoga practice on the porch, morning light reinforces your internal clock that it\u2019s time to wake up, Young says.\u00a0<\/span><\/p>\n<h3><b>2. Be Consistent With Meal Timing\u2028<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">To keep your gut\u2019s rhythm in sync and your body on schedule, Peterson recommends eating around the same times daily. <\/span><span style=\"font-weight: 400;\">Consume your first meal within 90 minutes of waking, since eating essentially shifts your body into \u201cdaytime mode,\u201d Young says. For the same reason, avoid large meals for at least two hours before bed, when you want your system to start settling down.\u00a0<\/span><\/p>\n<h3><b>3. Dim And Disconnect In The Evening<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">You\u2019ve likely heard it a million times, but the blue light emitted by all your devices (including computer screens, cell phones, and TVs) is the\u2028rival of sleep. This is because blue light suppresses melatonin production, ultimately making it harder for you to fall and stay asleep, Peterson says. Rather than mindlessly scrolling before you hit the hay, she recommends entirely disconnecting one to two hours before bed. If that feels a little too ambitious, switch any necessary devices to \u201cnight mode\u201d and consider wearing blue light blocker glasses, suggests Young.<\/span><\/p>\n<h3><b>4. Smarten Up On Supplements\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If your circadian rhythm needs reinforcement, adding a few specific supplements to your daily routine can make all the difference. Here\u2019s what Peterson and Young recommend for long-term support:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Magnesium:<\/b><span style=\"font-weight: 400;\"> <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">Magnesium<\/a> supports nerve function, blood pressure, blood sugar management, immune support, and bone health\u2014and it also calms your nervous system for optimal relaxation and melatonin production, Peterson says. <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2590142724000193\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> has found that <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">magnesium l-threonate<\/a>, in particular, can aid your circadian rhythm by promoting sleep quality at night and alertness during the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>L-theanine:<\/b> <span style=\"font-weight: 400;\">An <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/amino-acids\" target=\"_blank\" rel=\"noopener\">amino acid<\/a> found in green tea, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/l-theanine-200-mg-60-capsules\/vs-2760\" target=\"_blank\" rel=\"noopener\">l-theanine<\/a> can calm the nervous system before bed and improve sleep quality, Young says. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6836118\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Studies<\/span><\/a><span style=\"font-weight: 400;\"> show it eases anxiety and promotes alpha brain waves to induce calmness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ashwagandha:<\/b> <span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/ashwagandha\" target=\"_blank\" rel=\"noopener\">Ashwagandha<\/a> is a popular herb that helps <\/span><span style=\"font-weight: 400;\">counteract the negative effects of stress<\/span><span style=\"font-weight: 400;\"> on your hormones. This makes it especially effective for calming the nervous system before bed so you can ease into a restful, restorative sleep, Young says.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Wondering about <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/melatonin\" target=\"_blank\" rel=\"noopener\">melatonin<\/a>? The supplemental form of this key hormone is a great go-to if your sleep-wake pattern gets suddenly thrown for a loop (think jet lag). When needed, Peterson recommends taking one milligram of melatonin roughly 30 minutes to an hour before you want to get to bed. If that doesn\u2019t quite do the trick, you can increase to up to three milligrams.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, melatonin shouldn\u2019t be a long-term strategy. \u201cYour body should be making its own melatonin on cue, so think of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/melatonin\" target=\"_blank\" rel=\"noopener\">melatonin supplements<\/a> as jumper cables, not a permanent power source,\u201d says Young.<\/span><\/p>\n<h3><b>5. Establish A Consistent Wind-Down Routine Before Bed<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/evening-routine-tweaks-for-better-sleep\/\" target=\"_blank\" rel=\"noopener\">consistent nighttime routine<\/a> can help you achieve more regular (and quality) sleep, so Peterson recommends creating an evening regimen for the 30 minutes before bed. \u201cStretching, restorative yoga, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/herbal-teas\" target=\"_blank\" rel=\"noopener\">herbal tea<\/a> like chamomile, lemon balm, and\/or valerian root, a warm bath or shower, or even reading, journaling, or listening to a yoga nidra practice can signal to your body that it\u2019s time to shift into rest mode,\u201d she says. \u201cTry to do one thing for your body, one for your mind, and something that allows you deep relaxation before bed.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you struggle to get the recommended seven to nine hours of sleep each night, you\u2019re definitely not the only one;\u00a0research suggests up to 46 percent of adults in the U.S. don\u2019t get enough shut-eye.\u00a0 A restless night here or there is nothing to worry about. However, if solid nights of sleep are few and<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/circadian-rhythm-needs-support\/\">Read More <span class=\"screen-reader-text\">5 Signs Your Circadian Rhythm Needs Support<\/span><\/a><\/p>\n","protected":false},"author":261,"featured_media":36296,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-36292","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - 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