Your Body Runs on More Than One Clock, but Your Hormones Aren’t the Best Timekeeper

Oct 28

How changing hormonal rhythms affect your sleep, energy, and wellbeing

Conceptual image of a woman with clock imagery integrated into her mind, symbolizing circadian rhythms and the body’s natural timing systems

Daylight Saving Time ends in the U.S. this weekend, when we set our clocks back one hour. As someone who has always struggled with a dysregulated circadian rhythm, I look forward to the extra hour of sleep, but will miss the longer days and the extra hour of sunlight they provide. But did you know, we don’t have just one body clock? Our bodies have trillions of clocks in every cell, regulating the timing of all cellular activity. And these 24-hour rhythms don’t just influence our sleep, but our mood, metabolism, cognitive function, athletic performance, and our health. Even the optimal time to receive medications and vaccinations is controlled by these clocks.

But the 24-hour sleep-wake cycle governed by our circadian rhythms is not the only biological rhythm that influences us. There are shorter and longer cycles, from the ultradian rhythms of hunger patterns to the seasonally-influenced circannual rhythm that regulates immunity and reproduction, and the 28-day infradian rhythm of the menstrual cycle. With menstruation, the influence is bidirectional. Disruptions in our circadian rhythms can cause menstrual irregularities, such as infertility, longer cycles, and more severe premenstrual syndrome (PMS).

For women in perimenopause, when hormones are wildly fluctuating, but cycles often continue, this bidirectional relationship becomes even more complex. The erratic hormone shifts disrupt circadian rhythms while circadian disruption exacerbates menstrual irregularities, a vicious cycle with compounding effects on sleep, mood, energy, weight, and overall wellbeing. This pattern persists into the postmenopausal years, when decreased estrogen, progesterone, and testosterone levels can lead to insomnia and fragmented sleep, while such sleep disturbances continue to negatively impact hormone levels.

Add in the circadian-disrupting habits of our modern lifestyle, and women in those menopause transition years, from perimenopause into postmenopause, are facing a perfect storm that’s wreaking havoc on their lives, physically, mentally, and emotionally. Long working hours and commutes, late-night dinners, family obligations, and a desire to squeeze in some personal time, if possible, mean women are getting to bed later, getting up earlier, and running on less than the optimal 7 to 9 hours of sleep. As women start approaching menopause, hot flashes, night sweats, and more frequent nighttime urination just add to this problem.

But it’s gotten even worse in the last 20 to 30 years with the proliferation of electronic devices to which we have become attached. Working late on a computer or scrolling social media on a phone exposes us to blue light, which reduces our levels of melatonin, the hormone responsible for promoting sleep and transitioning the body into nighttime mode. Bright light, whether from electrical devices or even a full moon, suppresses melatonin and can keep cortisol elevated when it should be winding down. Known mainly as the “stress” hormone, cortisol is the hormone at the other end of the sleep-wake cycle, released in the morning upon exposure to sunlight. It is cortisol that is responsible for energy and alertness by increasing our blood pressure and heart rate. All wonderful things, except at 2 AM when you’d rather be sleeping.

So, with all these factors working to compromise your circadian rhythm, how on earth can you get a good night’s sleep and wake up feeling refreshed? The good news is, your body wants to find its rhythm. Reprogramming your sleep-wake cycle is possible, and it’s not complicated. Nevertheless, while it’s not rocket science, it does take time and commitment to make these changes stick. The first step is to determine what time you need to wake up, then work backward 7 to 9 hours to set your target bedtime. After that, it's all about making lifestyle changes that prepare your body and mind for sleep.

Here are a few simple changes you can make today:

Morning

Just like going to bed at a consistent time every night will help reset your rhythm, so will waking up at the same time every morning. But give yourself some slack. To make it easier, consider giving yourself a time range, such as: “I’ll get to bed between 11 and 11:30 PM and wake up between 7 and 7:30 AM” (or whatever times work best for your needs).
Since cortisol is responsible for “waking” the body and getting it ready for the day, as soon as you can, jumpstart that cortisol production by exposing yourself to light, ideally, sunlight. Open the blinds and look out the window within the first 30 – 60 minutes after you wake up. Even better, step outside for 10 to 20 minutes, if that’s possible (walking a dog in the morning is the perfect activity). If it’s grey outside, turn on the overhead lights or, even better, get yourself a full-spectrum lamp.

Afternoon

Limit your caffeine as the day progresses. While everyone’s tolerance for caffeine is different, it’s best to steer clear after 4 or 5 PM.
Regular exercise helps regulate your body's natural rhythms, can stimulate the production and release of melatonin, and can help improve overall sleep quality. While light yoga or stretching is fine before going to sleep, vigorous aerobic exercise too close to bedtime can be overstimulating, making it harder to fall asleep. The optimal time to exercise for most people is late afternoon, which gives your body enough time to cool down before sleep, regardless of your bedtime.

Evening

Try to finish your last meal at least 2 to 3 hours before you turn in for the night. Your body needs to spend its energy on resting, not digesting a meal. If you need a late-night snack, keep it light, and try to do so at least 30 to 60 minutes before you go to sleep.
Sleep in a cool, dark room. We absorb light even while we sleep, which can disrupt the body’s natural circadian rhythm, so consider blackout curtains or an eye mask for complete darkness.
Minimize the use of electronic devices at night, and refrain from use at least 30 to 60 minutes before you go to sleep. Keep your cell phones, tablets, and other wired devices at least 3 to 6 feet from your bed. Ideally, turn them off and turn off Wi-Fi, but if that’s not possible, consider setting them to airplane mode.

Resetting your circadian rhythm is a journey, not a quick fix, especially during perimenopause and menopause when your hormones are in constant flux. If you're ready to work with your body's natural rhythms instead of fighting against them, download my comprehensive Sleep & Rest Hygiene Guide to help you shift your rhythm so you can get a good night’s sleep.

Change takes time, so if you have an off day (or night), it’s okay. Our bodies are malleable, and our body clocks can be reset. Just be patient with yourself and keep at it. Even small, consistent shifts can help restore your body's natural rhythms.

And if you're struggling with sleep and want personalized support, I'd love to talk with you.

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The information in this article is intended for educational purposes only and is not a substitute for medical advice. Nothing in this article is intended to diagnose, treat, prevent, or cure any disease. Always consult with your healthcare provider before making any dietary, lifestyle, or supplement changes, and do not forego, delay or disregard medical advice based on the content shared in this article. Please consider your personal situation and individual needs and do your own research.