The sun is at the center of life. Its rising and setting shape everything, including how our bodies work. Our energy, sleep, metabolism, and hormones all follow this natural rhythm—our circadian rhythm.
But modern life pulls us away from Nature’s design.
Late-night screens, unpredictable schedules, and constant stress throw our bodies off balance. When this happens, we feel tired, moody, hungry at odd times, and out of sync with ourselves. Since this rhythm tells our hormones, metabolism (and more)… what to do. When it gets out of whack, mental and physical problems start to stack up quickly.
The good news?
You can reset your rhythm and feel better. By making simple changes—like getting morning sunlight, eating at the right times, and limiting artificial light at night—you can bring your body back into balance.
Use this checklist to boost energy, improve sleep, and support your hormones—naturally. 🌿✨
Aligning with Nature Daily
☐ Watch the Sunrise (5+ minutes) – Step outside first thing in the morning. No sunglasses, no contacts, and no glass in between. Let natural light hit your eyes and skin to set your circadian rhythm. Your body has blue light photoreceptors that need morning sunlight to regulate energy, mood, and hormones.
☐ Get Morning UVA Light (5+ minutes) – About 30-60 minutes after sunrise, UVA rays become present. Step outside again, without sunglasses or contacts, and let the light reach your eyes and skin. This helps regulate melatonin for better sleep, balances cortisol for steady energy, and boosts serotonin for a stable mood. It also prepares your skin to handle stronger sun exposure later in the day.
Eating in Rhythm with Your Body
☐ Eat Breakfast Within 30-60 Minutes of Waking – Your body needs early fuel to reinforce your circadian rhythm. Eating within this window supports stable blood sugar, regulates cortisol, and prevents cravings. A high-protein breakfast helps keep you full and energized.
☐ Prioritize High-Quality Protein at Every Meal – Protein is essential for hormone balance, metabolism, and muscle maintenance. Choose nutrient-dense sources like grass-fed meats, wild-caught fish, pastured eggs, and organic dairy. These provide amino acids and healthy fats that stabilize blood sugar and support brain function.
☐ Eat DHA-Rich Foods 4-5 Times Per Week – DHA is a critical omega-3 fatty acid for brain health, hormone function, and reducing inflammation. Wild-caught fish like salmon, sardines, and mackerel are the best sources. Your body can’t make DHA on its own, so it’s important to get it from food.
☐ Allow at Least 4-5 Hours Between Meals – Snacking all day keeps insulin levels high, making it harder for your body to burn fat and regulate metabolism. Give your digestive system time to rest between meals so your body can efficiently use stored energy and support gut health.
☐ Finish Dinner at Least 4 Hours Before Bed – Eating too close to bedtime disrupts melatonin production and digestion. Giving your body time to process food before sleep improves deep rest, supports weight balance, and enhances cellular repair.
Protecting Your Nighttime Rhythm
☐ Limit Artificial Light After Sunset – Blue light from screens, overhead lighting, and LED bulbs blocks melatonin production, making it harder to fall asleep. Switch to candlelight, dim lamps, or wear blue-blocking glasses in the evening to protect your natural sleep cycle.
☐ Use Screen Filters or Night Mode After Dark – Reduce blue light exposure by using software like Iris, Flux, or your device’s built-in night mode. Set your phone to a warm, red-toned display to help your body recognize it’s time to wind down.
Daily Movement & Connection with Nature
☐ Get at Least 30 Minutes of Outdoor Time – Fresh air, movement, and sunlight help reinforce your body’s natural rhythms. Whether it’s a walk, grounding barefoot, or just sitting outside, connecting with nature supports hormone balance, lowers stress, and boosts energy.
☐ Walk Barefoot on Natural Ground – Grounding helps regulate the nervous system, reduce inflammation, and improve sleep quality. Spend time walking barefoot on grass, sand, or soil whenever possible.
Resetting Your Circadian Rhythm Doesn’t Have to Be Complicated
Small, simple shifts—like getting outside in the morning, eating at the right times, and reducing artificial light—can bring your body back into balance.
Stick with these steps consistently, and you’ll start to feel the difference.
Here is a checklist you can screenshot to your phone
☐ Sunrise Light (5+ minutes)
No sunglasses, no contacts, no glass in between.
☐ Morning UVA Light (5+ minutes)
Step outside within 30-60 minutes of sunrise.
☐ Eat Within 30-60 Minutes of Waking
Prioritize protein. Not shakes or processed bars.
☐ High-Quality Protein at Every Meal
Grass-fed meats, wild-caught fish
☐ DHA-Rich Foods 4-5 Times Per Week
Once a day, eat seafood: salmon, sardines, mackerel, etc.
☐ Leave 4-5 Hours Between Meals
Your digestive system does better with rest
☐ Finish eating before sunset (or 2 to 3 hours before sleep)
Supports deep sleep.
☐ Limit Artificial Light After Sunset
Use blue blocking glasses, candles, red lighting.
☐ Keep phone screen in red mode
At morning time and after sunset (don’t let your eyes be filled with toxic blue light first). This blog will help you setup your phone.
☐ Get 30+ Minutes of Outdoor Time
Walk, sit outside, or move in nature.
☐ Walk Barefoot on Natural Ground
Touch the earth to absorb electrons.
Note: this blog was written with the support of Grok AI, ChatGPT and PerplexityAI. Dr. Jack Kruse is the inspiration for what I share here. This is not intended to be medical advice.