In the intricate dance of human physiology, hormones play a starring role, orchestrating a myriad of bodily functions from mood regulation to metabolism. But did you know that these vital chemical messengers follow a rhythm, fluctuating throughout the day in response to our internal clocks and external cues? Let’s delve into the fascinating world of circadian hormone fluctuations and how modern lifestyles can disrupt this delicate balance.

The Circadian Symphony of Hormones

Picture your hormones as a symphony, each playing its unique melody in perfect harmony with the others. Across a 24-hour period, this symphony ebbs and flows, guided by our internal circadian rhythm – our body’s natural clock.

  • Prolactin: Known as the “mothering hormone,” prolactin peaks during sleep and helps regulate lactation in women. It promotes feelings of relaxation and bonding.
  • Cortisol: The infamous “stress hormone,” cortisol rises in the morning, helping us wake up and feel alert. Its levels gradually decline throughout the day, reaching their lowest point in the evening to facilitate sleep.
  • Dopamine and Serotonin: These neurotransmitters are crucial for mood regulation and reward processing. Dopamine tends to peak in the morning, contributing to feelings of motivation and pleasure, while serotonin levels are influenced by exposure to daylight, peaking during the day to promote feelings of well-being.
  • Melatonin: Often dubbed the “sleep hormone,” melatonin is produced in the morning in response to ultra-violet light and is released at night in response to darkness, signalling to the body that it’s time to wind down and prepare for sleep. Its levels rise in the evening, reaching their peak during the night, and decline in the morning as we awaken.

The Modern Disruptors: Stress, Artificial Light, and Late-Night Snacks

In our fast-paced modern world, our circadian rhythms often face challenges:

  • Stress: Chronic stress can dysregulate cortisol levels, leading to disrupted sleep patterns and increased risk of mood disorders.
  • Artificial Light at Night: Exposure to artificial light, especially blue light emitted by screens, can suppress melatonin production, making it harder to fall asleep and disrupting the natural sleep-wake cycle.
  • Late-Night Eating: Consuming meals late at night can throw off our metabolism and hormone production – shifting the balance to fat storage rather than fat burning, interfering with the natural fasting period that occurs during sleep.
  • Shift Work: Working irregular hours can wreak havoc on circadian rhythms, leading to sleep disturbances, increased stress, and a higher risk of metabolic disorders.
  • Lack of Daylight Exposure and Exercise: Insufficient exposure to natural light and sedentary lifestyles can disrupt serotonin and dopamine levels, contributing to mood imbalances and decreased motivation.

Designing an Optimal Circadian Day

To optimise hormone production and support overall well-being, consider adopting the following practices inspired by research, including that of circadian biologist Satchin Panda:

  • Prioritise Daylight Exposure: Aim to spend time outdoors, especially in the morning, to synchronise your internal clock with natural light-dark cycles.
  • Block Blue Light: Minimise exposure to artificial blue light, particularly in the evening, by using blue light-blocking glasses or screen filters. This helps preserve melatonin production and promotes better sleep.
  • Establish a Correct Eating Window: Embrace time-restricted eating by consuming meals within a specific window, such as 8-10 hours, aligning with your body’s natural circadian rhythms. This approach has been shown to improve metabolic health and promote weight management.
  • Regular Exercise: Incorporate regular physical activity into your daily routine, preferably during daylight hours, to support serotonin and dopamine production and enhance mood and energy levels.

By respecting the rhythm of our hormones and aligning our lifestyle choices with our circadian biology, we can foster greater well-being and harmony within our bodies. So, let’s tune into the symphony of our hormones and embark on a journey toward optimal health and vitality

About the Author
Richard Gibson is an expert in photobiomodulation (PBM) with over seven years of experience exploring the role of light in supporting circadian rhythms and overall health. After using PBM to manage his own autoimmune condition, Richard has become a key figure in the Quantum Biology community, advocating for environments that promote mitochondrial function and reduce inflammation. He is also a podcast guest and part of the inaugural cohort of the Quantum Biology Certification