“Early to bed and early to rise makes a man healthy, wealthy, and… grumpy?” – Anonymous

Have you ever noticed how much better you feel after a good night’s sleep? That’s the power of your circadian rhythm—your body’s internal clock that regulates everything from sleep-wake cycles to hormone release and cellular repair. Disrupting this rhythm—through poor sleep habits, irregular eating, or constant artificial light exposure—can accelerate aging and increase your risk of chronic disease. Restoring circadian balance supports brain health, immune function, metabolic health, and even longevity. We used to talk about larks (the early risers) and Night owls. In a conversation with The Sleep Doctor, I learned about 4 chronotypes, the Lion (that’s me), the Bear, the Wolf and the Dolphin. Adjusting your day to align with your chronotype will leave you less fatigued, and better able to achieve your goals.

✅ Three Ways to Support Your Body Clock

1. Get Morning Light Daily
Spend 10–20 minutes in natural light within an hour of waking. This helps regulate your sleep-wake cycle and boosts mood and alertness.

2. Establish Consistent Sleep-Wake Times
Go to bed and wake up at the same time—even on weekends. Your body loves consistency so learn your chronotype.

3. Time Your Meals Strategically
Avoid late-night eating. Try to eat most of your calories earlier in the day and give your body 12 hours overnight to rest and repair.

When your body clock is in sync, everything works better—from your metabolism to your mood.

Restoring circadian balance supports brain health, immune function, metabolic health, and even longevity.

Three Ways to Support Your Body Clock

1. Get Morning Light Daily
Spend 10–20 minutes in natural light within an hour of waking. This helps regulate your sleep-wake cycle and boosts mood and alertness.

2. Establish Consistent Sleep-Wake Times
Go to bed and wake up at the same time—even on weekends. Your body loves consistency.

3. Time Your Meals Strategically
Avoid late-night eating. Try to eat most of your calories earlier in the day and give your body 12 hours overnight to rest and repair.

When your body clock is in sync, everything works better—from your metabolism to your mood.

Schedule a conversation with me, Dr. Gillian Lockitch

Listen to this podcast. Dr. Michael Breus. Sleep Chronotypes.