Every January, millions of people kick off a resolution, typically to lose weight, get in shape, or adopt healthier habits. Yet one critical aspect of wellness and long-term health support is often overlooked: ensuring that the body’s “on-off” switch, the circadian rhythm, is balanced.
You don’t actually have a literal “on-off switch,” but you do recognize when you want to feel “on” (energized for the day) and when you want to be “off” (relaxed, peaceful, and, when appropriate, sleepy).
Unfortunately, it doesn’t always work that way. You may find it difficult to switch off in the evenings, or to fully accelerate after waking. Much of this issue is rooted in circadian rhythm disruption.
When the circadian rhythm is out of sync, it can have wide-ranging effects if not addressed and normalized. For example, a study from the American Heart Association (AHA) found that disruptions to circadian rhythm can increase the risk of cardiovascular disease, as well as other conditions such as obesity, type 2 diabetes, and high blood pressure.
Explaining Circadian Rhythm
When most people hear “circadian rhythm,” they immediately think of “sleep.” However, it encompasses far more than slumber. The circadian rhythm serves as a master regulator, coordinating the production of biochemicals and biological rhythms that adapt the body to daytime (diurnal) activity and evening/nighttime (nocturnal) rest. As the authors of the AHA study note, “Circadian health refers to the optimal function, rhythmicity, and alignment of the circadian system to the light–dark cycle for maintaining physiologic and behavioral homeostasis.”
Constant disruptions to circadian rhythm can increase the risk of cardiometabolic disease and dysfunction, as well as contribute to weight gain by slowing metabolism. Circadian rhythm also influences heart rate, cytokine expression and inflammation, cholesterol synthesis, and blood pressure regulation.
Light enters the body through the retina, acting as a signal to the circadian system, often referred to as the “body clock,” and influencing melatonin release. Researchers explain that light exposure affects the circadian system by altering both the levels and timing of nighttime melatonin production. Exposure to exogenous light, such as morning sunlight, signals the brain to stop producing melatonin, increasing alertness and promoting wakefulness, while also raising cortisol levels and body temperature. Conversely, as darkness falls, melatonin production begins. The internal “master clock” known as the suprachiasmatic nucleus relies on natural daylight cycles as cues to regulate sleep, mood, and metabolism.
Modern Disruptors
Prior to the widespread adoption of electric lighting and the rise of the Industrial Revolution, people generally maintained healthy circadian rhythms. They tended to wake early and go to bed early, naturally aligning their schedules with the availability of daylight. As people went to sleep earlier, especially during the winter, they often experienced bi-phasic sleep, a normal pattern in which individuals would awaken after four to five hours of sleep, remain awake briefly, and then return to sleep for several more hours before waking up early in the morning. Pre-industrial revolution societies referred to the initial sleep period as the first sleep, and the time awake between sleep sessions as a “watch.”
Today, however, societies around the world are increasingly sleep-challenged. Modern technologies that have reshaped daily life, particularly computer and digital device use, have heightened mental and emotional stress. At the same time, constant exposure to blue light from screens in the evening can trick the brain into perceiving it is still daytime, suppressing endogenous melatonin production.
An unfortunate consequence of poor sleep and chronic stress is next-day fatigue, which may lead many people to rely on energy drinks or shots. These products often do more harm than good, depleting the body by overstimulating the nervous system rather than truly restoring energy.
How to Support Your Circadian Rhythm
Taking a thoughtful look at lifestyle habits is key to gradually and successfully improving and balancing circadian rhythm.
It is generally recommended to turn off digital devices 30 to 60 minutes before bedtime to help promote sleep onset. It is not only the blue light itself, but also the overall brightness of light exposure that can delay falling asleep. Additionally, stimulating or emotionally charged content can interfere with the ability of endogenously produced melatonin to do its job.
Regular daytime exercise, whether a structured gym workout or a 20-minute walk, can also be beneficial. In their review, researchers explained, “exercise can regulate the body’s internal rhythms to a certain extent, making it possible to become a non-drug intervention for preventing and treating circadian rhythm disorders.”
Three supplements can help support healthy circadian system function.
1. Calm before Sleep — Prolanza™: After a full day of work, activity, and responsibilities, it’s time to relax and unwind. Yet many people still feel “edgy,” even after a productive and successful day.
Prolanza™ is a root-only, science-backed ashwagandha extract clinically evaluated at both 150 mg and 300 mg, demonstrating dose-dependent benefits for stress, mood, memory, sleep, and eating behavior. It delivers a sustained release of withanolides with a 24-hour plasma presence, providing all-day support with a single convenient dose.
Across multiple clinical studies, Prolanza™ consistently reduced cortisol and Perceived Stress Scores, improved sleep quality (PSQI), enhanced emotional resilience (OHQ), and improved memory and focus (CANTAB). It is also the only ashwagandha shown to improve stress-related eating behaviors, highlighting its unique, whole-person impact. Pharmacokinetics data show that Prolanza™ delivers 11 times more USP-standardized withanolides than commonly used ashwagandha extract, reinforcing its superior efficacy at a fraction of the dose.
2. Healthy Sleep Duration– Melotime™: In today’s high-stress environment, consistently achieving 7-8 hours of uninterrupted sleep each night has become a challenge, even for otherwise healthy individuals. Melatonin is a popular, drug-free option for supporting sleep; however, many melatonin supplements are immediate-release and typically last only about four hours.
Melotime™ is designed to support sustained use for up to eight hours. In a recent study, participants received either Melotime™ or an immediate-release (IR) melatonin. The results demonstrated that Melotime™ achieved higher plasma concentrations during the delayed phase (4 to 8 hours), and exhibited an extended half-life of 5.10 hours, compared to just 1.01 hours for IR melatonin.
3. All-Day Energy & Focus – CaffXtend™: During the day, being “on” makes the difference between productivity and feeling lackluster. When the circadian rhythm is out of sync, people often feel sluggish after a poor night’s sleep and frequently turn to energy beverages or shots that provide inconsistent results.
CaffXtend™, however, offers a truly effective solution. A single small daily dose delivers calm, controlled energy and enhanced focus that lasts throughout the day. Unlike traditional caffeine, which provides a fleeting boost often followed by anxiety, crashes, and the need to re-dose, CaffXtend™ delivers sustained controlled performance for up to 12 hours.
CaffXtend™ uses a patented microbead matrix to gradually release caffeine, ensuring steady plasma levels without the sharp peaks or sudden drops. This intelligent delivery system helps eliminate jitters and overstimulation while promoting calmness, focus, mental clarity, and improved mood. Clinically validated, CaffXtend™ outperforms immediate-release caffeine in sustaining alertness, reducing fatigue, and minimizing common side effects like tension, tiredness, and headaches. Users report a smoother, more balanced energy experience that aligns with the needs of athletes, professionals, and everyday performers alike.
Conclusion
To maintain long-term health and wellness goals, it is essential to support your circadian system, allowing you to be alert and energized during the day and calm and rested at night.
Reviewed by Sneha Sawant Desai, PhD
