After a long, demanding year, many of us find ourselves exhausted yet wired – struggling to fall asleep, waking up groggy, and relying on caffeine to get through the day. Stress doesn’t just affect our mood, it disrupts our circadian rhythm, the internal clock that governs sleep, energy, hormones, digestion and even mental clarity.
The good news? Your circadian rhythm is remarkably resilient. With a few intentional shifts, you can gently reset it and reclaim deep, restorative rest without extreme routines or biohacks.
What happens to your circadian rhythm during stress?
Chronic stress elevates cortisol, the body’s primary stress hormone. When cortisol stays high for too long, it interferes with melatonin production – the hormone responsible for signaling sleep. Add irregular work hours, late-night scrolling, emotional exhaustion and travel, and your internal clock becomes confused.
The result often looks like:
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Difficulty falling or staying asleep
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Waking up tired despite enough hours in bed
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Energy crashes in the afternoon
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Increased anxiety at night
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Hormonal imbalances and inflammation
Resetting your circadian rhythm isn’t about perfection – it’s about consistency and safety signals to your nervous system.
1. Anchor your wake-up time (Even on weekends)
If you do one thing, make it this. Choose a realistic wake-up time and stick to it daily, including weekends. This anchors your internal clock far more effectively than forcing an early bedtime.
Your body learns when to release cortisol (for energy) and melatonin (for sleep) based on when you wake, not when you go to bed.
Pro tip: If you’re currently waking up late, shift your wake time earlier by 15–20 minutes every few days rather than all at once.
2. Get morning light – As soon as possible
Natural light in the first hour after waking is one of the most powerful circadian reset tools available – and it’s free.
Morning light tells your brain: It’s daytime. This suppresses melatonin and sets a timer for its release later that evening.
- Step outside for 5–20 minutes
- No sunglasses if safe to do so
- Even cloudy light counts
- Pair it with a walk, stretch or journaling ritual
This single habit improves sleep quality, mood and focus over time.
3. Eat in a predictable window
Your circadian rhythm doesn’t only live in your brain – it also lives in your gut. Irregular eating times confuse your internal clock and contribute to fatigue and poor sleep.
Aim to:
- Eat your first meal within 1–2 hours of waking
- Have dinner at least 2–3 hours before bedtime
- Avoid late-night snacking where possible
Consistent meal timing helps regulate blood sugar, cortisol and digestion – all of which support better sleep.
4. Create a gentle evening “power down” routine
You don’t need an elaborate nighttime ritual, but your body needs a clear signal that the day is ending.
About 60–90 minutes before bed:
- Dim overhead lights
- Switch to lamps or warm lighting
- Put your phone on charge outside the bedroom if possible
- Choose calming activities: reading, stretching, skincare, breath work
Consistency matters more than duration. Repeating the same few steps nightly trains your brain to associate them with rest.
5. Rethink your relationship with screens at night
Blue light isn’t the only issue – mental stimulation is. Stressful emails, news cycles and social media keep your nervous system alert when it should be winding down.
Try:
- A digital “soft stop” instead of a full detox
- No work-related content after a certain time
- Switching to audio (podcasts, music) instead of scrolling
- Using night mode and lowering screen brightness
Your mind needs quiet just as much as your eyes need darkness.
6. Support your nervous system during the day
You can’t fix nighttime sleep without addressing daytime stress.
Simple daytime practices that help reset your rhythm:
- Short walks between tasks
- Deep breathing or box breathing
- Staying hydrated
- Taking real breaks (not just switching apps)
When your nervous system feels safe during the day, sleep comes more easily at night.
7. Be patient with the reset
After a stressful year, your body may need weeks – not days – to recalibrate. This isn’t failure, it’s healing.
Signs your circadian rhythm is resetting:
- Feeling sleepy at a more natural hour
- Waking with slightly more energy
- Fewer nighttime awakenings
- Less anxiety in the evening
- Progress is subtle at first, but deeply cumulative.
Resetting your circadian rhythm isn’t about controlling your body – it’s about working with it. Through light, consistency, nourishment and nervous system care, you can gently guide your body back into balance after a season of stress.
Rest isn’t something you earn. It’s something your body needs in order to thrive.
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Featured Image: DupePhoto
