Is an off-kilter “body clock” sabotaging your goals?
Harness Your Circadian Rhythm for Better Sleep, Metabolism, and Well-being
If you just can't sleep, your blood sugar seems out of whack, or you're noticing extra weight collecting around your midsection, the root cause may go much deeper than nutrition and exercise - it may be hidden in your rhythms.
Today I want to talk about a different set of hormones than we tend to hear about when it comes to weight gain - they are involved in your circadian rhythm:
Cortisol and melatonin.
One of the most COMMON missing keys in the health + weight loss convo comes down to how well you are aligning your life with your circadian rhythm, the internal clock regulating your body's most critical functions.
Let’s break down the science, the “why,” and give you real, practical ways to get your rhythm—and your health—back on track.
The Role of Cortisol & Melatonin in Your Body Clock
At the core of your biological clock are two key hormones: cortisol and melatonin.
Cortisol isn’t the enemy—it’s absolutely vital. Produced by your adrenal glands, it naturally spikes in the morning to wake you up, support your energy, and help battle inflammation. Ideally, it should be high in the morning, then taper off at night so you can fall asleep.
Melatonin is your “sleep hormone”, peaking at night (typically around 2–4am), it helps you drift and stay asleep. It also has other, lesser-known, incredible healing powers: it’s a powerful antioxidant and tells your organs that it’s time for restoration and repair.
[FUN ASIDE: ALL of your organs have a circadian rhythm! Even your microbiome - the collection of microbes in your gut, on your skin, etc - they have a rhythm too!]
When these hormones fall out of sync — if cortisol remains high at night from working late or watching a scary movie, or melatonin production is disrupted by bright lights or screens at night — you can find yourself struggling with insomnia, weight gain, elevated blood sugar, and even increased inflammation throughout your body.
The Master Clock: Light and Darkness Matter Most
Your body doesn’t automatically reset to a perfect 24-hour cycle. That’s why exposure to light and dark is so powerful: they are the signals your brain uses to align your inner clock with the outside world.
Morning light exposure triggers your master clock. This starts the natural cortisol rise that sets you up for energy, clarity, and metabolic health.
Nighttime darkness cues melatonin to rise, prepping your body for deep, restorative sleep.
Your other organs — your gut, liver, pancreas, ovaries and even your microbiome — don’t “see” the sun directly; they rely on the master clock in your brain to set their own rhythms, impacting everything from metabolism to hormone release and appetite.
Why this is especially important for midlife women
During perimenopause and menopause, levels of estrogen and progesterone fluctuate wildly and ultimately decrease over time.
These so-called “reproductive hormones” aren’t just about periods and fertility: they powerfully shape your body’s internal clock—the circadian rhythm that controls sleep, mood, metabolism, and more.
Here’s what tends to happen for us:
Declining estrogen and progesterone disrupt the delicate balance of melatonin and cortisol.
Melatonin production decreases both with age and hormonal shifts, making it harder to fall asleep, stay asleep, and feel rested.
Cortisol, which should peak in the morning and dip at night, often becomes more erratic—fueling stress, waking you in the wee hours, and worsening hot flashes and mood swings.
Add in vasomotor symptoms (hot flashes, night sweats) and it’s no wonder sleep gets turned upside down.
…The end result: disrupted circadian signals that leave you fried, anxious, foggy, and struggling to maintain a healthy weight or balanced blood sugar. Boo! (This is why we have to take extra care at this stage to balance our hormones and support robust hormone level through healthy lifestyle…And why we feel the effects of unhealthy lifestyle so much more than we did in our 20s!)
Why Women in Midlife Can’t “Out-Hack” Their Clocks
As hormones shift, your body actually becomes more sensitive to sleep loss, irregular routines, and erratic light exposure.
Studies show that perimenopausal women have the most unstable day-to-day rhythms, with sleep disturbance being highly correlated to psychological and physical symptoms. Chronic fatigue, brain fog, irritability, and even depression are all linked to persistent circadian disruption.
But it’s not just about how you feel — circadian misalignment in midlife is tied to:
Increased risk of type 2 diabetes, metabolic syndrome, and obesity
Exacerbation of autoimmune flare-ups and inflammation
Higher rates of cardiovascular disease and osteoporosis
Practical, Tactical Habits to Restore Your Rhythm
The beauty of circadian health is it starts with habits that are free or nearly free.
1. Get Natural Light First Thing
Within 10-30 minutes of waking, get outside or at least open a window and soak up some natural light, no sunglasses. Don’t do this through a window—the glass filters out some of the signals your brain needs.
In winter or cloudy climates, invest in an inexpensive, full-spectrum light box (look for “10,000 lux” on the label). Even 5–10 minutes can make a difference for your energy and mood!
2. Anchor Your Routine
Timing is everything:
Keep relatively steady morning and evening routines whenever you can. This includes when you have your first coffee (since caffeine helps regulate rhythms and supports your natural cortisol boost), when you poop, eat (don’t wait too long!), take your vitamins, etc.
TIP: Notice how long it takes you to truly feel “awake.” If it’s more than an hour (or if you wake in a panic), it’s a sign your rhythm may need support.
3. Embrace the Night: Reduce Light, Wind Down
When the sun sets, try spending a few minutes in that orange-y / reddish outdoor light if possible — this gently signals melatonin to start rising. You can use a red light to do this too.
At least an hour before bed, dim the lights, shut down screens, and avoid blue light (from phones, tablets, computers)...or at least wear orange-tinted blue blocking glasses (my nightly habit, whether on screens on not).
Swap screen time for calming activities: make herbal tea, play music, stretch, read a book, or start a gentle evening routine (just like you might for a child).
4. Make Your Bedroom Dark and Cool
Darkness isn’t just about comfort—it's how you reset your rhythm for the next day.
Use blackout curtains or a quality sleep mask to keep your room truly dark.
Make sure the room is well ventilated and not too hot - a room that’s 15-22C / 59-71F is what research supports as ideal for sleep. An air filter really helps deepen sleep too, especially in dusty, older homes and urban environments.
Why Bother? The Long-term Benefits
Chronic disruption of your circadian rhythm—whether through stress, light exposure at odd hours, or inconsistent routines—has been linked with ton of health problems. Not sleeping well doesn’t just make you tired, it increases your risk for obesity, type 2 diabetes, metabolic syndrome, autoimmune disease, heart problems, cancer and mood disorders.
Studies have shown that a staggering 93% of Americans are metabolically unhealthy—and circadian dysfunction is a major contributing factor. By simply focusing on morning light, evening wind-down, and strong routines, you can start moving in a positive direction—without spending money on the latest gadgets, supplements, or trendy health hacks.
By honoring your internal clock—with light in the morning and true darkness at night—you give your body a chance to reset and repair, every single day. It’s the ultimate act of self-care that pays off across sleep, mood, weight, and long-term health.
Are you ready to experiment with your morning and evening routines? Give your circadian rhythm some love, and watch how quickly your energy, sleep, and metabolism respond.
If you’re a midlife woman who wants outside-the-box help having a healthy, strong circadian rhythm, hormones and metabolism so you can beat symptoms and weight gain, here are 3 FREE ways I can support you:
1) Watch my Masterclass:
Sick and tired of feeling uncomfortable in your body? If you’ve tried everything and still aren’t seeing results, you could be missing a few key “ingredients”...the things you won’t ever hear about in a doctor’s office. Watch here.
2) FREE Skool Community group:
Insights, truth bombs and helpful tips! Join us in this supportive, fun, non-judgemental space.
3) Check out these other free resources:
