Hack Your Circadian Rhythm for Better Sleep, Mood, and Hormones

Written By Viktorija Simanavice

Reclaim Your Evenings

Recharge Your Energy

In this Newsletter:

➡️ How Blue Light Affects Your Body Clock
➡️ Sleep, Hormones & Metabolic Chaos
➡️ Easy Evening Hacks to Restore Rhythm
➡️ Morning Light: The Forgotten Hormone Reset

For quite some time, I kept hearing how blue light at night messes with your sleep and hormones. ⁠

At first, I didn’t think much of it — I’ve always been a good sleeper, so I didn’t feel the urgency to change.
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But eventually, I got curious and decided to try it for myself.
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I began with small steps: dimming the lights in the evening, trying to avoid screens before bed, and being more mindful about my light environment. It isn’t always easy — especially with lots of travel and time zone changes.

Then, earlier this year, I finally bought red-tinted blue-blocking glasses. Even though I wasn’t struggling with sleep, something changed. It felt like my brain got the memo: it’s time to wind down.

My Oura Ring confirmed it too — my sleep latency (how fast I fall asleep) improved.

So today, I’m sharing the science behind this and some simple circadian rhythm hacks that can transform not just your sleep — but your hormones, metabolism, and mood too.


⏰ Circadian Rhythm 101: Your Inner Clock


Your body runs on a 24-hour internal clock called the circadian rhythm. It controls:

  • Your sleep-wake cycle

  • Hormone release (like melatonin, cortisol, insulin)

  • Body temperature

  • Digestion

  • Immune function

The biggest signal that sets this clock? Light.


💡 The Blue Light Problem

Artificial light, especially blue light from screens and LED bulbs, tricks your body into thinking it’s daytime — even if it’s 10 PM.

That’s a problem. Why?

Because blue light suppresses melatonin, your sleep hormone. Even 1 hour of screen time at night can reduce melatonin by 50%.

What happens when melatonin drops?

  • You struggle to fall asleep

  • Your REM sleep (the deep, restorative kind) suffers

  • Cortisol (stress hormone) may rise at the wrong time

  • Insulin sensitivity drops

  • Inflammation goes up

  • Mood worsens

Over time, circadian disruption is linked to:

  • Hormone imbalances

  • Poor metabolic health

  • Increased risk of breast and prostate cancer

  • Depression and mood disorders


🔥 The Hormone Domino Effect

When you mess with your sleep, your hormones take the hit.

  • Melatonin drops → can’t wind down

  • Cortisol rises at night → wired but tired

  • Insulin sensitivity drops → blood sugar spikes

  • Leptin & ghrelin (hunger hormones) get confused → cravings and weight gain

  • Estrogen & progesterone rhythms may shift, worsening PMS or perimenopause symptoms

So if you feel “off” — bloated, moody, craving sugar, or wired at night — it might not be just stress or hormones…

It could be your light.

🌙 Nighttime Hacks to Realign Your Rhythm

Here’s the good news: You don’t need a lab test to fix this. Just adjust your light environment.

Protect the Last Hour

Power down screens at least 60 minutes before bed.
Try: reading a real book, journaling, stretching, or listening to calming music.

Dim the Lights

Use dim, red or amber lights after sunset.
These wavelengths don’t suppress melatonin like blue light does.
Swap bright ceiling lights for lamps or salt lamps.

Wear Blue Blockers

Orange- or red-lensed blue-light-blocking glasses in the evening can help preserve melatonin.
Studies show they improve sleep quality — and even mood — in night shift workers.

Use Night Mode & Apps

Activate “Night Shift” on iPhone or use f.lux on your computer.
They shift your screen’s light toward warmer tones.

No Overhead Lights

Ceiling lights stimulate alertness more than low, eye-level light.
Use table lamps at night instead.

☀️ Morning Light = Circadian Reset Button

Just as you need less blue light at night, you need more natural light in the morning.

Getting bright light first thing helps:

  • Boost cortisol (at the right time!)

  • Increase alertness and energy

  • Set your melatonin clock to release properly at night

  • Reduce seasonal depression symptoms

👉 Try This: Go outside within 30 minutes of waking up. Even 10 minutes helps (no sunglasses if safe). Bonus: morning walks help insulin too!

⚡ Resetting Your Circadian Rhythm Pays Off

We weren’t built to stare at bright rectangles all night. Sometimes, the best way to heal… is to simply turn off the lights.

You may notice:

  • Better sleep quality

  • More energy during the day

  • Balanced mood

  • Reduced sugar cravings

  • Improved insulin sensitivity

  • Lower inflammation markers

  • More consistent hormone cycles

It’s a low-cost, high-impact biohack — one of the simplest, most powerful changes you can make.

Warmly,
Viktorija 💛

 
Viktorija Simanavice
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