How circadian rhythm impacts digestion
Circadian rhythm is our body’s natural 24-hour cycle, and it plays a major role in regulating digestion and appetite hormones. Circadian rhythm follows the patterns of daylight and darkness, signaling the optimal times for eating, digesting, and resting. When we eat in alignment with this cycle, we support our body’s natural digestive processes and hormonal patterns, leading to better energy, satiety, and metabolic health. For example, eating earlier in the day aligns with when we have peak activity of digestive enzymes and insulin sensitivity, making it easier for our bodies to process and use nutrients.
When we have disruptions to our circadian rhythm—such as late-night eating, irregular sleep patterns, and blue light late at night — it can lead to digestive discomfort and hormonal imbalances. When we eat late at night, our bodies are less prepared to digest food efficiently, as our bodies are responding to increased melatonin production at that time, which signals it’s time to wind down and sleep. This can lead to poor digestion, bloating, and altered appetite hormones. Ghrelin, which is our hunger hormone, can increase while leptin, which is our fullness hormone, decreases. Misalignment can cause increased cravings, and reduced satiety. By focusing on daytime eating and maintaining a consistent sleep schedule, we can better support our digestive health and balance our hunger hormones for improved wellness overall.
To improve our eating and digestion alignment with circadian rhythms, focus on consistent meal timing and a regular sleep schedule. Aim to eat most of your calories earlier in the day, with a substantial breakfast and lunch, tapering off in the evening to allow your body to digest and rest before bed. Avoid eating close to bedtime, as this can disrupt both digestion and sleep quality. Having a regular sleep routine supports the balance of hunger hormones like ghrelin and leptin. Incorporating morning sunlight exposure and limiting blue light from screens at night also helps to regulate circadian signals. Together, these habits can support a natural rhythm that optimizes digestion and helps you feel more satisfied and energized throughout the day.
