Mastering Your Circadian Rhythms: Melatonin and Cortisol

Cortisol is generally higher in the early morning, sometimes referred to as a Cortisol Awakening Response (CAR), and low at night. Melatonin, on the other hand is stimulated by the lack of light, specifically blue light, and thus higher in the evening.

Circadian rhythms, or our internal clocks, are generally 24hr physiological cycles that are vital for managing our sleep-wake cycles, hormone production, and overall well-being. In our current, fast paced digital world, it can be difficult to maintain circadian rhythms. Simply stated, it can be hard to wake up feeling rested, maintain energy throughout the day, go to sleep when you desire and stay asleep through the night. Learning how to balance two essential hormones,—melatonin and cortisol—through simple lifestyle changes can be one way way to improve sleep, energy and overall wellbeing.

Melatonin, known as the "sleep hormone," signals our bodies that it is time to rest. Meanwhile, cortisol, known as the "stress hormone," helps regulate metabolism, immune responses, and energy, especially during the day. Finding the right balance of these hormones is crucial for restful sleep and effective daily functioning.

Here are some easy behavioral practices to optimize your circadian rhythms.

1) No Screen Time for 30min Before Bed

It's no secret that the screens we use daily can adversely affect our sleep quality. Blue light exposure, particularly before bedtime, can inhibit melatonin production. Research shows that screen light can delay melatonin release by approximately 90 minutes, making it difficult to fall asleep.

To improve your sleep, try to disconnect from all digital devices at least 30 minutes before bed. This practice allows your body to naturally wind down and prepares your mind for a restful night.

If eliminating screen time isn't realistic for you, using blue light filters and screen protectors is a viable solution. These products significantly reduce the blue light emitted from devices, thereby minimizing its negative impact on melatonin production.

For instance, many smartphones feature a built-in blue light filter setting, which can reduce eye strain and improve sleep quality. A 2020 study found that using these filters can increase melatonin levels by up to 20% in some individuals.

Examples:

Desktop computers

Macbook, with privacy filter

Turn on Nightshift (iPhone)

Blue light Blocking on Android phones

Blue Blocking Glasses

Blue light filter protecting eyes from digital screens.

2) Darken your Room, and have a Clear Path to the Bathroom

An ideal sleep environment is essential for reinforcing your circadian rhythms. Aim to create a dark room with minimal light exposure to help your body produce optimal amounts of melatonin. Research shows that even small amounts of light can disrupt melatonin production. Installing blackout curtains and removing electronic devices can significantly enhance your sleep quality.

Additionally, ensure that you have a clear path to the bathroom for those nighttime visits. Studies indicate that stumbling or tripping can lead to awakenings that disrupt your sleep cycle, impacting your ability to wake up refreshed.

3) Harness Light in the Morning

Similar to avoiding blue light in the evening, we can use blue or full spectrum light in the morning to stimulate the awakening/arousal response. The best way to do this is to open your blinds and/or go for a walk first thing in the morning. For those of us at higher latitudes, however, or during the cold/dark season, this may not be an option.

For those climates, or seasons, consider using a light box first thing in the am. The goal is to get 10,000 lux (the equivalent of full daylight) for 20-30min. Make sure to position the light box 1-3 feet away, and adjust the time of exposure according to the manufacturer instructions.

Examples:

• Lightbox

• Daylight Alarm Clock

4) No Pets/Animals in Bed

While pets can be wonderful companions, they can also disrupt your sleep. Animals might move around, snore, or even kick during the night, leading to fragmented sleep. A survey found that 53% of pet owners reported their pets disrupted their rest. To promote better sleep, consider having your pets sleep in separate spaces. This change can create a calmer environment, allowing for uninterrupted sleep and better hormone regulation.

5) No TVs or Computers in Bedroom

Finally, reconsider having screens in your bedroom, including televisions and computers. These devices can create distractions that make winding down for sleep challenging. A study showed that 70% of people with TVs in their bedrooms experience poorer sleep quality. Instead, designate your bedroom solely for relaxation and rest. This separation will help signal to your body that it is time to sleep once you enter the room, further supporting your natural circadian rhythms.

A tranquil bedroom environment promoting restful sleep.

Master Your Sleep Patterns for Better Health

Understanding and optimizing your circadian rhythms is vital for enhancing your overall health and sleep quality. By managing melatonin and cortisol levels through conscious choices—such as reducing screen time, using blue light filters, ensuring a dark sleeping environment, keeping pets out of bed, and removing screens from your bedroom—you can create a sanctuary for restful sleep.

Implementing these tips may result in noticeable improvements in your sleep quality and energy levels. Small adjustments can lead to long-lasting benefits, making you feel more alert and focused throughout the day. Prioritizing your sleep might be the key to unlocking a healthier, happier life.

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