Are You in Tune With Your Natural Rhythms?
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If you often feel tired and lacking energy throughout the day it could be time to explore how aligning your lifestyle with your natural rhythms can boost energy and revitalise your daily life.
Our bodies are designed to operate on natural cycles, including circadian rhythms, seasonal and menstrual cycles, and even the lunar cycle. By understanding these rhythms and their influence, we can harness our natural energy supply so we have all we need for the essential things in life.
Read on to discover:
How getting in sync with nature and aligning with your natural rhythms can boost energy levels.
How circadian rhythms regulate our sleep-wake cycle and other bodily functions.
The impact of seasonal and lunar cycles on vitality
The importance of understanding your menstrual cycle for better energy
Healthy habits and practical tips to align lifestyle with your natural rhythms
Syncing with natural cycles to boost energy
Living life with great natural energy doesn't mean perpetual high energy levels. Humans simply aren't designed to live this way. Unfortunately, much of Western society adheres to schedules that disregard the fundamental laws of nature, perpetuating the myth that constant high energy is the only acceptable state.
The 'hustle culture' reinforces the notion that if we're not DOING, taking ACTION, keeping UP, then there's something wrong.
Having experienced burnout from living life in a state of constant busyness and relentless ‘doing’, I’ve discovered that aligning my lifestyle (to the best of my ability) with the natural rhythms and cycles leads to increased happiness, health, and energy levels.
Getting in sync with nature's rhythms and recognising the best time for action, rest, and rejuvenation can transform your energy levels, enrich overall well-being and help to unlock a more fulfilling and productive life.
Embracing natural rhythms
ALL of nature works in rhythms and cycles. As humans, we're part of this one universe; therefore, we're not separate from it. However, in our bustling world, where time, schedules, and formal structures don't account for Mother Nature, many of us become disconnected from the natural rhythms influencing our emotions, physiology, and energy levels.
Yet, when we reconnect with these innate cycles and change our lifestyles to respect them, we can achieve much more than we expect.
Recognising the value of rest
There is growing awareness of the significance of rest and sleep[1] and the positive impact mindfulness practices can have [2]. The acknowledgement that life balance is essential is also gaining traction.
I discovered the pitfalls of a constantly busy, high-stimulation, stress-filled lifestyle when persistent tiredness and low energy began to impact my enjoyment of life.
While unravelling the exact cause of a low-energy state is tricky, many components usually play a part. From my own experiences and the clients I've worked with, recognising the natural rhythms that innately impact energy levels and making time to rest and recharge is vital.
Wisdom from traditional approaches
Time-tested health approaches, including Ayurvedic medicine [3], Traditional Chinese Medicine, and philosophical principles like Taoism, emphasise harmony and balance. These traditions focus on the natural flow of life, recognise the importance of 'being' rather than 'doing' and becoming aware of the body's interconnectedness with mother nature.
Reflection Question
What percentage of this week have you given to rest and recharge?
Are you ready to dance to your own rhythms?
I’m a total advocate for making rest and fun as essential as work.
Approaching life this way can help you feel inspired to take action once you're revitalised and rested. There is no need for self-hype or force; the energy is already there because you've taken time to recharge.
Knowing when energy is abundant allows you to take inspired action while recognising natural ebbs prompts rest and rejuvenation. One of the most valuable skills to learn is developing awareness of when the time is right to be plugged in, active and productive, and knowing when to switch off your phone, shut down the computer and spend time walking with your dog, playing with your kids, listening to music or taking an afternoon nap.
“Dance to your own rhythms– it’s far more fun than conforming to others’ beats”
The first step to this dance is understanding the influential natural rhythms shaping your life.
Understanding circadian rhythms to boost energy
In the hustle and bustle of modern life, finding the right balance for our energy levels can feel like an elusive quest. Surprisingly, the key might lie in our innate circadian rhythm.
Circadian rhythms are like your body's planner, ensuring everything runs smoothly at different times throughout the day. Picture an innate automated scheduler—the master clock in your brain, along with little clocks in your organs, working together to optimise all the body's processes, orchestrating the ebb and flow of energy throughout the day.
It's a coordinated dance that keeps everything in tune over the 24-hour rhythm, ensuring you feel your best at various points throughout the day.[4]
Circadian rhythms mobilise the release of hormones, alter body temperature, and regulate metabolism, operating in response to environmental cues such as sunrise and sunset, food intake, and temperature,
As living beings, we are finely tuned to this 24-hour cycle, but disruptions can occur due to external factors or sleep disorders.
Components of your circadian rhythm
Cells in Your Brain: These cells, attuned to changes in light, signal other parts of the brain when it's time for sleep or wakefulness, initiating certain functions within the body that aid slumber or alertness.
Hormones: Melatonin, the sleep inducer, is released at night and is crucial in helping the body wind down. Cortisol contributes to alertness, so your body releases more of it in the morning. Both are signalled by your circadian rhythms and the orchestration of hormone release, such as vasopressin, acetylcholine, insulin, and leptin.
Body temperature: While sleeping, your temperature drops, then rises again during wakeful hours. Circadian rhythms direct these fluctuations of temperature to promote rest and initiate sleep.
Metabolism: Research continues to uncover details about circadian rhythms' influence on insulin, the essential hormone your pancreas produces that controls how your body uses and stores the blood sugar (glucose) vital to energy. [5]
Other: There are indications that circadian rhythms also have an important influence on the immune system and DNA repair processes that are involved in preventing cancer [6].
Energy slumps and peaks
In short, your circadian rhythms hugely influence many aspects of your physiology. When our circadian rhythm falls out of sync, it triggers a domino effect that reverberates throughout our body.
Studies, such as those featured in the *Journal of Biological Rhythms*, reveal the consequences of circadian misalignment on energy levels and overall well-being. [6]
Disrupted circadian rhythms can lead to imbalances in all of the components mentioned above and more. Consequently, tiredness, low energy or difficulty staying awake during crucial daylight hours are symptoms of misalignment, whilst many other health issues can arise over time.
That dip you feel halfway through the afternoon could be your circadian rhythm at work. It's normal to have a short-term slump in energy. Ideally, this would be a time for restful activity, relaxation, naps, or a gentle walk. Many people's working days don't allow that, so filling up on caffeine or sugar is often the go-to remedy. This approach may work in the short term, but in the long term, it creates more imbalance in our natural rhythms.
If you wake up tired and feel worn out before your feet even hit the floor in the morning, this could be a sign your lifestyle is out of alignment with your circadian rhythm.
Life can throw curveballs at your circadian rhythms, leading to clashes between your internal clock and lifestyle. Factors like irregular work shifts, travel across time zones, medications, stress, and certain health conditions can disrupt this delicate balance.
Five tips for a healthy circadian rhythm
Stick to a Routine –Try to go to bed and wake up at the same time each day, even on weekends; this helps regulate your body's internal clock and supports a healthy sleep-wake cycle.
Healthy bedtime habits and environment – Ensure proper lighting, comfortable temperature, a supportive mattress, and a relaxing bedtime routine to help signal to your body that it's time to wind down and prepare for sleep.
Light exposure –Your body's natural response to light helps regulate your circadian rhythms, so managing the amount of light exposure you get throughout the day is essential. Try to get plenty of natural sunlight during the day and minimise exposure to bright artificial light where possible at night.
Limit screen time before bed –Exposure to artificial light, especially from screens, before bedtime can disrupt circadian rhythms. Establish a screen-free wind-down routine to signal to your body that it's time to prepare for sleep. [7]
Avoid Late Naps –While a short afternoon nap can be just what some of us need to recharge during those natural circadian dips, keeping naps brief, i.e., 15—20 minutes, and not after 3 pm. Later, longer napping during the daytime can interfere with your nighttime sleep.
Each person's circadian rhythms will differ. Age plays a part; our circadian rhythms change through different life phases. Each person's Chronotype' [8] means their natural predisposition to sleep and wake early or late, often referred to as night owls or early birds.
By understanding your circadian rhythms, you can start organising your lifestyle around what naturally boosts your productivity and vitality. For instance, tackle demanding tasks during your peak alertness in the morning, reserving simpler tasks for the mid-afternoon energy dip around 3 PM. If possible, incorporate a revitalising break during this low-energy period—whether it's a leisurely stroll, a quick run, or even a short nap to recharge and enhance your overall effectiveness.
Reflection Questions
What times of day are you most alert, and what times of day are you most sleepy? What's one change you could make to your schedule to become more in tune with your natural circadian rhythm?
The influence of seasonal cycles on energy levels
While humans invented clocks and time, the original clock is that of the natural earth, the rhythm of the planet. These rhythms can influence the body's constitutions, pathology, and symptoms.
Ayurveda (the age-old science of life) emphasises preventative health, i.e., maintaining health to avoid disease rather than treating and curing disease. Within Ayurvedic medicine, seasons are regarded as one of the fundamental factors in pathology, and an adapted seasonal behaviour, termed 'Ritucharya', is significant for preventing diseases, harmonising and re-equilibrating the energy cycle in the body [9]
To illustrate this on a fundamental level, you will undoubtedly have noticed you feel more energised during certain seasons. Perhaps the longer hours of sunlight and warmer weather in spring are like an electric charge to your internal battery.
You may recognise that you need less sleep and crave lighter foods in the summer. In the winter, you may hold more weight, need more sleep, and crave warmer, heavier foods. This is all part of the natural seasonal rhythms influencing your body. It's not a coincidence that seasonal fruits and veggies grow at the exact time of year when our bodies crave them. Mother nature is the ultimate scheduler, after all.
What a relief when I understood the influence of seasonal cycles!
Gone were the days of trying to force my food choices to fit what I believed was healthy. Instead, I learned to listen to my body's needs: adjusting my diet during winter to include warming broths, hearty stews, and nourishing starchy vegetables instead of sticking to leafy green salads. I accepted natural weight fluctuations, recognising that my body tends to hold onto a bit more weight during the colder months as part of its innate adaptation. Additionally, I welcomed changes to my morning routine, starting earlier in the summer to make the most of the lighter, warmer mornings.
The circadian connection
As mentioned earlier, our bodies, like nature, operate on a rhythm. Seasons influence our circadian rhythm, too. Light exposure plays a role in how this innate rhythm operates. Therefore, in the winter months, when daylight hours are shorter, our bodies respond, triggering hormonal shifts that affect alertness and fatigue.
Winter Slumber, Spring Awakening: Winter often brings a desire to hibernate, a natural inclination to conserve energy. Spring, on the other hand, sparks renewal, inspiring increased activity and vibrancy.
Summer Radiance, Autumn Reflection: Longer summer days encourage extended periods of wakefulness. With its shorter days, Autumn invites introspection and the need for ample rest.
Yet so many of our schedules don't account for these changes, with many of us attempting to follow the exact schedules and eating patterns in the winter as we did in the summer. Recognising these seasonal shifts enables us to synchronise our routines with nature's rhythm, avoiding unrealistic expectations and preserving our energy levels.
Tips to adapt to the changing seasons
As the seasons change, so do our bodies. By embracing the natural cycles of each season, we can tap into their unique energy-boosting qualities and improve our overall well-being.
Adjusting your diet
Eating seasonally means consuming fruits and vegetables grown and harvested at the peak of their nutritional value. Incorporating these fresh, seasonal foods into your diet provides essential vitamins and minerals to increase energy levels.
Move seasonally
Adjusting exercise routines according to seasonal changes is essential for energy levels. What works best for each person is different, so listen to your body and note what works for you.
In winter, you may be drawn to focus on indoor activities or shorter, high-intensity workouts to combat colder temperatures and shorter days. Prioritising restorative practices like yoga or gentle walks to align with the season's slower pace may work better for you.
In contrast, during summer, consider taking advantage of longer days for outdoor activities like hiking or swimming. Meanwhile, adapting the timing of your workouts to early mornings or late evenings to avoid excessive heat may be necessary.
It's also important to remember sunlight exposure is vital to helping regulate our circadian rhythms and boost serotonin levels, both of which contribute to increased energy and improved mood. Prioritising outdoor activities during daylight hours provides an opportunity to soak up natural light during every season.
Adapt sleep patterns
As the days grow shorter in winter, embrace a slightly longer sleep duration or sleep timings. In summer, take advantage of natural light to reduce sleep duration. This type of synchronisation with nature's cues can dramatically optimise energy levels.
Embrace seasonal socialising
Instead of overloading on winter parties, consider your natural inclinations. Historically, summers were for socialising, while winters were for quietude—prioritise self-care by declining excessive winter events and monitoring your energy levels before committing to another social event.
Exploring the benefits of each season
Every season has unique energy-boosting benefits. For example, in summer, spending time near water can increase feelings of calmness and reduce stress levels, while in winter, participating in winter sports can improve cardiovascular health and elevate mood.
By harnessing the power of seasonal cycles, you can create far more diversity in your lifestyle whilst improving your physical and mental well-being.
Recognising nature's impact on our vitality and adopting practices that honour these shifts, we empower ourselves to live in sync with the ebb and flow of the world around us.
“In the symphony of life, our energy harmonises with the changing seasons. Forget the banging drum of demand and tap into your beat.”
Reflection Question
What’s one adjustment could you make today to help you become more in sync with the current season?
The influence of the lunar cycle on energy levels
The moon is one of those natural rhythms that has long been associated with energy and vitality.
The moon phases
The lunar cycle, spanning approximately 29.5 days, involves distinct phases: the new moon, waxing moon, full moon, and waning moon. Each phase is associated with different energy states we can harness. For example:
New moon: This phase is best for new beginnings and setting intentions. Utilise this time to reflect on your goals and plant the seeds for success.
Waxing moon: As the moon grows, so does our energy. This phase is ideal for taking action towards your goals and projects, making plans, and moving forward.
Full moon: The full moon is a time of heightened energy, creativity, and intuition. It's perfect for celebrating accomplishments, manifesting desires, and releasing negative energy or emotions.
Waning moon: As the moon shrinks, our focus turns inward. This phase is ideal for reflection, letting go of what no longer serves us, and slowing down to rest and recharge.
Full moon energy peaks
The moon is fully illuminated during a full moon, casting a luminous glow upon the night. Interestingly, some individuals report heightened energy levels around the full moon, attributing it to increased illumination and a perceived boost in vitality. This phenomenon is believed to be linked to the moon's gravitational pull on earth, affecting fluids within our bodies, including blood and the cerebrospinal fluid surrounding the brain.
New moon and energy lulls
Conversely, when the moon appears dark, the new moon is associated with lower energy levels. The absence of moonlight during this phase may impact circadian rhythms, potentially leading to feelings of fatigue and lethargy.
What the research says
A study in 2021 found that participants experienced changes in their sleep patterns corresponding to lunar phases. Around the time of a full moon, participants took longer to fall asleep, slept for about 20 minutes less, and reported reduced sleep quality. This phenomenon, termed "moonstruck sleep," suggests that the moon's luminosity might influence our internal clocks.[10]
Meanwhile, A 2015 study [11] of 205 people found that the full moon may affect sleep differently in males and females. Many females sleep less and have less REM sleep when the full moon phase is near, whereas males have more REM sleep close to a full moon.
A 2013 study suggests lunar cycles impact melatonin production, a crucial hormone that influences our sleep-wake cycle [12]
Whilst the science on this topic isn't conclusive, the research mentioned above is a small sample of published studies that indicate the lunar cycle may affect our circadian rhythms, the internal clocks regulating our sleep-wake cycles. It makes sense that just as sunlight cues our bodies to wake up, the moon's phases may subtly influence our sleep patterns.
Tips for syncing with lunar cycles
While individual responses to lunar cycles will vary, awareness of this phenomenon and attention to these natural rhythms can help optimise energy levels and enhance sleep quality. Here are some practical tips to align with the moon's phases:
1. Adjust sleep patterns
Consider adjusting your sleep routine around the full moon. Create a calming bedtime ritual, dim the lights, limit screen time before bed, avoid caffeine later in the day, and embrace a serene sleep environment. These adjustments may help counteract potential disruptions to your sleep patterns.
Alternatively, if you recognise, like me, that you simply require less sleep around the full moon, then make the most of the additional waking hours by planning relaxing or mindful activities such as journaling, reading, listening to inspiring audio or podcasts, or even cleaning. I recommend avoiding screens and opting for activities that feel calming.
2. Moon gazing
During the full moon, take a moment to engage in moon gazing. Find a quiet spot, bask in the moon's glow, and focus on your breath. This mindful practice can enhance your connection with the lunar energy and promote a sense of tranquillity.
3. Moonlight Movement
Take advantage of the full moon's illumination for outdoor activities. During this phase, engaging in moonlit walks, yoga, or gentle exercises may contribute to revitalisation and connectedness with the lunar energy.
The moon's influence on our energy levels is a captivating topic, supported by some scientific studies and bags of centuries-old wisdom. While research offers guidance, personal observation is key.
Understanding your menstrual cycle for better energy
In the intricate symphony of a woman's body, the menstrual cycle plays a pivotal role not just in reproductive health but in overall well-being, including energy levels.
Understanding the menstrual cycle and energy levels
The menstrual cycle consists of four phases: menstrual, follicular, ovulatory, and luteal. Each phase brings hormonal fluctuations, impacting energy levels in unique ways.
1. Menstrual Phase: This phase, marked by the onset of your period, may leave you feeling fatigued due to hormonal shifts and blood loss.
2. Follicular Phase: Post-menstruation, oestrogen levels rise, leading to increased energy and stamina. It's a great time for physical activity.
3. Ovulatory Phase: Mid-cycle, oestrogen peaks and is often accompanied by a surge in energy. Cognitive functions may be enhanced, making it an optimal time for mental tasks.
4. Luteal Phase: As progesterone rises, energy levels may dip. Some women experience fatigue and mood changes during this phase.
The above is a simplified explanation; individual experiences may vary throughout the menstrual cycle. Conducting personal research on oneself is crucial. Pay attention to your symptoms and cycle, as everyone's experience is unique.
Why the menstrual cycle affects energy levels
Hormones like oestrogen and progesterone impact metabolism, cognitive function, and physical performance, influencing energy levels throughout the cycle.
Numerous studies, including a 2021 paper published in the International Journal of Environment Research and Public Health, a 2017 study in the Journal of Clinical Endocrinology & Metabolism, and a 2020 study in the Sports Medicine Journal, have explored the intricate relationship between hormonal fluctuations during the menstrual cycle and energy variations [13] [14] [15].
The impact of misalignment on daily life
When lifestyle choices and daily activities are not attuned to the menstrual cycle, women may battle fatigue, sleep disruptions, irritability, and reduced productivity and overall energy. Ignoring the body's natural signals can create a cycle of stress, further exacerbating the impact on energy levels.
Tips to align your lifestyle with your menstrual cycle
1. Track Your Menstrual Cycle
Use apps or traditional tracking methods to understand your cycle better. This knowledge empowers you to anticipate energy fluctuations and plan accordingly.
2. Adapt Your Exercise Routine
During the follicular and ovulatory phases, you might find it beneficial to engage in more intense workouts to take advantage of heightened energy levels. Conversely, during the menstrual and luteal phases, opting for gentler exercises could be more suitable for you.
3. Prioritise Sleep
The luteal phase may challenge sleep quality. Establish a calming bedtime routine and ensure your sleep environment is conducive to rest. Implement afternoon power naps if your schedule allows it. Restorative short naps during the day help revitalise during the phases where energy is lacking (ideally, take an afternoon snooze before 3 pm and for no more than 20 minutes to not affect nighttime sleep).
4. Nutritional Support
Adjust your diet to meet changing energy needs. By becoming in tune with your body and developing awareness, you will begin to recognise what nutrients your body needs during different phases. Cravings provide great insight once you learn to decode them and differentiate between mind cravings and body cravings.
Learn more about my approach to food cravings in my article
For example, you may crave iron-rich foods during menstruation and carbohydrate-rich foods during the luteal phase. Focusing on nutrient-dense options throughout the cycle is always ideal, but I believe in finding the most nutrient-dense options that are also enjoyable to eat.
5. Stress Management
Recognise and manage stressors, especially during the luteal phase, when stress sensitivity tends to increase. Practices like meditation and deep breathing can be beneficial. Meanwhile, scheduling challenging and stressful conversations or tasks in one of your more energised phases is helpful. Although this is not always possible, managing the stress and ensuring adequate space and time to recharge is important.
Harnessing the power within
Your menstrual cycle is not just a biological process but a roadmap to understanding and optimising your energy levels. By acknowledging the intricacies of each phase and aligning your lifestyle accordingly, you empower yourself to navigate life with vitality, resilience and peace.
Embracing natural rhythms for lasting energy
If you wake up tired and lacking energy, it could be that you are not in tune with your natural rhythms. By embracing the natural cycles discussed in this article, you can increase your energy levels and help your body function at its best.
As I wrap up this article, I want to emphasise the transformation I've witnessed in others and myself when embracing natural rhythms to boost energy and enhance overall well-being. By understanding the power of circadian rhythms, seasonal cycles, the lunar cycle and the menstrual cycle, you can begin to make lifestyle shifts to better harness your peak energy time and allow recharge during lower energy phases.
It's easy to fall into the trap of thinking that we must constantly push ourselves to the limit to achieve our goals. But by paying attention, embracing natural rhythms and aligning with your body’s cycles empowers you to feel energised, avoiding the inevitable depletion that comes from resisting nature.
What next ?
One of the first steps towards aligning with your natural rhythms is to listen to your body's signals. Pay attention to when you feel most awake and alert, and try to structure your day around those times. Awareness is always the first step to change. Grab a notebook or journal and begin to take note of how you are feeling:
What moon phase are you in?
What phase of your menstrual cycle
Which season?
What do you notice about your energy levels?
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Frequently Asked Questions
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Yes, specific vitamins and minerals can help boost energy levels. B vitamins, specifically B12, support energy production and reduce fatigue. Iron and magnesium are other essential nutrients that play a role in energy metabolism. Additionally, vitamin D deficiency has been linked to low energy levels, so maintaining adequate levels of vitamin D
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There are several natural ways to boost energy levels. Establishing a consistent sleep routine, including adequate and quality sleep, is crucial. Regular exercise, such as brisk walks or yoga, can also increase energy levels. Managing stress through relaxation techniques or engaging in hobbies can help reduce fatigue. Finally, ensuring a balanced diet with plenty of fruits, vegetables, and whole grains provides the nutrients needed for sustained energy.
Discover my favourite stress busting technique in my article ‘Tired to Revitalised: How EFT Tapping Can Reduce Stress and Boost Your Energy’.
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Feeling tired all the time can have various causes. It could be due to lifestyle factors such as lack of quality sleep, poor nutrition, or not engaging in regular physical activity. Additionally, underlying medical conditions, such as anemia or thyroid problems, can cause chronic fatigue. It's important to consult with a healthcare professional to rule out diagnosable conditions or obtain the correct treatment.
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Improving sleep quality is key to waking up feeling refreshed and energised. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimising your sleep environment can help improve sleep quality. Additionally, avoiding stimulants like caffeine close to bedtime and ensuring your bedroom is dark, quiet, and at a comfortable temperature can contribute to a better night's sleep.
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There are many lifestyle changes that can improve energy levels. One approach that can be very beneficial to boost energy levels is aligning with your natural rhythms. By understanding and respecting your body's circadian rhythms, seasonal, menstrual cycles, and the influence of the lunar cycle, you can optimise your energy throughout the day. This includes maintaining a consistent sleep schedule, managing exposure to light, embracing seasonal activities, and aligning your activities with the moon's phases. Embracing your natural rhythms can lead to improved energy and overall well-being. To learn more read the full article above.
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