We often think about how we nourish our bodies by choosing which foods are present on our plate. But, have you considered how the rhythms of your internal clock impact nutrient intake and absorption? In last week's blog post (read it here), we covered why we might feel extra sleepy around 3pm: it's partially because the body's clock is innately designed for a rest period, but our modern society is not.
Our circadian rhythm - the 24-hour cycle that drives physiological processes like sleeping, waking, and digestion - has a powerful influence over dietary health.
When this master timekeeper falls out of sync due to poor sleep, jet lag, or irregular schedules, the hormones that regulate appetite and feelings of fullness are disrupted. Nutrient partitioning - how effectively your body utilizes the nutrients you consume - also depends on proper circadian alignment. By attuning to your body's innate rhythms, you can optimize metabolic function and more easily honor your nutritional needs.
Keep reading to discover how to work with your Circadian rhythm to effortlessly make healthier, more nourishing choices and achieve your nutrition goals.
Honoring Hunger and Fullness Cues
Restorative sleep is critical for keeping hunger hormones like ghrelin and leptin in balance. When sleep-deprived, ghrelin (which stimulates appetite) surges while leptin (which signals fullness) plummets. This imbalance not only intensifies hunger but can also generate specific cravings for foods higher in fat, sugar, and refined carbs as the brain seeks quick energy sources.
Lack of quality sleep also impairs glucose regulation, contributing to fluctuations in blood sugar that further drive cravings and make it harder to recognize true hunger and satiety signals. The emotional impacts of fatigue may exacerbate comforting tendencies around food as well.
Nutrient Usage Requires Rhythm
Beyond appetite dysregulation, fragmented or insufficient sleep taxes your entire digestive system. When circadian rhythms are disrupted, your body's ability to break down foods, absorb vitamins and minerals, eliminate waste efficiently, and properly metabolize macronutrients is compromised. As a result, you may not reap the full nourishing benefits of a balanced, nutrient-dense diet.
Restoring Circadian Balance
The first step to optimizing your circadian rhythms is adopting sleep-supportive routines that prime your body for restorative rest:
Maintain a consistent sleep/wake schedule: Prioritize regularity in your sleep routine, aiming to retire and rise at consistent times each day, even on weekends. Soon, you'll find yourself naturally waking without the need for that snooze button.
Create a calming pre-bed routine: Wind down gently before sleep by engaging in activities like reading, meditation, or gentle stretching. These rituals signal to your body that it's time to relax and prepare for rest.
Limit screen time 30 minutes before bedtime: Dim the screens to avoid the disruptive blue light that interferes with melatonin production, making it harder for you to drift into sleep.
Avoid caffeine and large meals close to bedtime: Keep your evenings light and soothing by refraining from caffeine and heavy meals, which can disrupt both sleep and digestion, leaving you restless and uncomfortable.
Optimize your sleep environment: Set the stage for restful sleep by ensuring your bedroom is cool, quiet, and comfortable. Adding a weighted blanket or eye mask can boost sleep quality, too.
Additionally, further synchronize your internal clock and support both sleep and nutrition by:
Exposing yourself to natural light: Sunlight exposure first thing in the morning helps the "wake" part of the sleep/wake cycle by signaling the release of cortisol. And, taking a walk around the time the sun sets signals the "sleep" part of the cycle by stimulating melatonin release, which helps us fall asleep.
Incorporating regular exercise: Move your body regularly to promote better sleep and regulate appetite, fostering a harmonious relationship with food and overall nutritional well-being.
Managing stress: Cultivate practices like yoga, meditation, or journaling to ease stress levels, fostering relaxation and deeper sleep, ultimately nurturing a more intuitive approach to eating and living.
When your circadian rhythms are properly calibrated, you set the stage for balanced appetite regulation, efficient nutrient utilization, and metabolic homeostasis - the natural order that allows your body's dietary needs and intuitive signals to work together for success. An optimized internal clock empowers you to embrace a holistic, attuned approach to nutrition. Sweet dreams!