Decoding Your Body Clock: How Circadian Rhythms Impact Your Health and Well-being

Soraya Malik in Health & Wellness November 2025 • 4 min read.

"Unlocking the secrets of your internal timekeeper can revolutionize your sleep, mood, and overall health."

The 2017 Nobel Prize in Medicine was awarded to Jeffrey C. Hall, Michael Rosbach, and Michael W. Young, highlighting the fundamental importance of the biological clock. This internal clock, located in the suprachiasmatic nuclei of the hypothalamus, governs many of our body's processes and is found in humans and across the animal kingdom.

This biological clock isn't just about alternating between 8 hours of sleep and 16 hours of wakefulness. It plays a crucial role in regulating our physiology. During sleep, the body rests, with decreased temperature, heart rate, and motor activity. This restorative period allows for the accumulation of metabolic energy, essential for daytime function, and the repair of neurocognitive, affective, and motor processes during slow-wave and REM sleep.

The Nobel laureates also uncovered the intricate genetic mechanisms behind this clock, identifying the 'period,' 'clock,' and 'double time' genes. These genes regulate cellular function through proteins like PER, TIM, and DBT, providing insights into how the clock influences metabolism through the circadian rhythm.

What Happens When Your Internal Clock Goes Haywire?

Surreal illustration of a biological clock synchronized with the cosmos.

Despite its importance, circadian rhythm disorders are often overlooked in medical practice. Sleep specialists recognize that these disorders can stem from internal (endogenous) or external (exogenous) factors, such as shift work or jet lag. However, diagnostic tools are underutilized in the broader medical community.

Many individuals experience disruptions to their circadian rhythms due to various factors. Shift work, exposure to screens, and irregular schedules can all wreak havoc on your internal clock, leading to a range of health issues. Recognizing these issues is the first step toward regaining control of your well-being.

Sleep Disturbances: Insomnia, difficulty waking up, and generally poor sleep quality.
Mood Swings: Increased irritability, anxiety, and symptoms of depression.
Metabolic Issues: Weight gain, difficulty managing blood sugar levels, and increased risk of metabolic syndrome.
Cognitive Impairment: Difficulty concentrating, memory problems, and reduced alertness.
Increased Risk of Chronic Diseases: Some studies suggest a link between disrupted circadian rhythms and a higher risk of certain cancers and cardiovascular diseases.

Light therapy and melatonin supplements, while potentially beneficial, are often not used effectively or appropriately. Millions of night shift workers worldwide experience circadian desynchronization, which can have severe health consequences, including metabolic syndrome and potentially an increased risk of certain cancers. Moreover, the widespread use of electronic devices with bright screens in the evening further disrupts the natural sleep patterns of adolescents and adults.

Re-Sync Your Life: Practical Steps to Align with Your Circadian Rhythm

Given the widespread impact of circadian rhythms on health, it's crucial to prioritize strategies that promote alignment with our internal clocks. The French Society for Research and Medicine of Sleep (SFRMS) convened a panel of experts in November 2017 to develop a consensus on chronobiology and sleep. This initiative aims to improve understanding and management of these disorders, offering valuable tools for diagnosis and care. It's time to reset our timepieces and embrace the clock that governs us.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.1016/j.lpm.2018.10.010, Alternate LINK

Title: Cette Horloge Qui Nous Gouverne

Subject: General Medicine

Journal: La Presse Médicale

Publisher: Elsevier BV

Authors: Damien Léger

Published: 2018-11-01

Everything You Need To Know

What is the circadian rhythm and why is it so important?

The circadian rhythm is your internal biological clock, primarily located in the suprachiasmatic nuclei of the hypothalamus. It's a fundamental system found in humans and across the animal kingdom. This internal clock regulates numerous physiological processes beyond just sleep-wake cycles. It's crucial because it dictates the timing of essential bodily functions, influencing sleep quality, mood regulation, metabolic processes, and even cognitive abilities. When the circadian rhythm is disrupted, it can lead to various health issues, highlighting its critical role in overall well-being. The 2017 Nobel Prize in Medicine was awarded to Jeffrey C. Hall, Michael Rosbach, and Michael W. Young, emphasizing the significance of understanding this internal clock.

How do 'period,' 'clock,' and 'double time' genes influence my body?

The 'period,' 'clock,' and 'double time' genes are key components of the intricate genetic mechanisms governing the circadian rhythm. Discovered by the Nobel laureates, these genes control cellular function through the proteins they produce, such as PER, TIM, and DBT. These proteins are essential in regulating the internal clock, which then influences various aspects of metabolism. Essentially, these genes help orchestrate the timing of biological processes, ensuring they align with the body's internal schedule. Disruptions in these genes can lead to circadian rhythm disorders and associated health problems.

What are the common signs that my circadian rhythm might be disrupted?

Disruptions to your circadian rhythm can manifest in several ways. Common signs include sleep disturbances such as insomnia and poor sleep quality. You might experience mood swings, including increased irritability and symptoms of anxiety or depression. Other indicators include metabolic issues like weight gain and difficulty managing blood sugar levels, potentially leading to metabolic syndrome. Cognitive impairments, such as difficulty concentrating and memory problems, are also common. Furthermore, some studies suggest a link between disrupted circadian rhythms and an increased risk of chronic diseases like certain cancers and cardiovascular diseases. Recognizing these signs is the first step towards addressing any underlying circadian rhythm disorders.

What factors can disrupt my circadian rhythm, and how can I mitigate these disruptions?

Various factors can disrupt your circadian rhythm. Shift work, irregular schedules, and exposure to bright screens, especially in the evening, are significant contributors. These external factors can desynchronize your internal clock, leading to various health issues. To mitigate these disruptions, establish a regular sleep schedule, even on weekends. Minimize exposure to screens and bright lights before bed. Consider light therapy or melatonin supplements, but use them judiciously and preferably under the guidance of a healthcare professional. It's also crucial to prioritize consistent sleep hygiene practices to support your natural rhythms. The French Society for Research and Medicine of Sleep (SFRMS) has convened experts to develop consensus on chronobiology and sleep, highlighting the importance of managing and understanding these disorders.

How does sleep relate to the circadian rhythm and what happens during sleep?

Sleep is intimately linked to the circadian rhythm. The circadian rhythm governs our sleep-wake cycle, dictating when we feel tired and when we are most alert. During sleep, your body rests, with decreased temperature, heart rate, and motor activity. This restorative period is vital for the accumulation of metabolic energy, which is essential for daytime function. It also allows for the repair of neurocognitive, affective, and motor processes, particularly during slow-wave and REM sleep. Understanding this connection underscores the importance of prioritizing sleep to maintain a healthy circadian rhythm and overall well-being. The interplay between the internal clock and sleep is crucial for overall health and is a key aspect of the body's restorative processes.