circadian rhythm

Question

For the past few months, my sleep schedule has been completely messed up. Some nights, I can’t fall asleep no matter how tired I feel, and other times, I randomly wake up in the middle of the night for no reason. Then during the day, I either feel exhausted or strangely energetic at the wrong times. It’s like my body has no proper schedule anymore, and I don’t know how to fix it.

I looked it up and learned about the circadian rhythm, which is apparently the body’s internal clock that controls sleep, energy levels, digestion, and even hormones. But mine seems completely out of sync. I used to be a morning person, but now I struggle to wake up, and even after getting 7-8 hours of sleep, I still feel groggy.

I think my bad habits might have made it worse. I stay up late scrolling on my phone, and sometimes I skip meals or eat dinner really late. Could this be affecting my circadian rhythm? Also, I read that artificial light from screens confuses the brain and stops it from producing melatonin, which might explain why I can’t fall asleep properly.

Now, I’m wondering if Ayurveda has a way to reset the circadian rhythm naturally. I’ve heard Ayurveda talks a lot about waking up early, eating meals at fixed times, and following a daily routine (Dinacharya). Could this actually help balance my body clock? Are there Ayurvedic herbs that support sleep and energy regulation? I read that Brahmi and Ashwagandha might help, but I don’t know if they specifically fix circadian rhythm issues.

Also, should I be avoiding certain foods or habits that could be making this worse? I sometimes drink coffee in the evening—could that be affecting my sleep cycle? If anyone has tried Ayurveda for fixing their circadian rhythm, what actually worked? Should I be doing specific nighttime routines or following a diet that supports better sleep?

Dr Sujal Patil · Answer

Your disrupted sleep schedule is likely due to circadian rhythm imbalance, which Ayurveda links to an aggravated Vata and Pitta dosha. Irregular sleep patterns, excessive screen time, and late-night eating disturb melatonin production, making it harder for your body to maintain a natural sleep-wake cycle. Ayurveda strongly emphasizes Dinacharya (daily routine) to restore balance—this includes waking up and sleeping at consistent times, eating meals at regular intervals, and minimizing artificial light exposure before bed.

To reset your circadian rhythm, Ayurveda recommends herbs like Brahmi and Ashwagandha to calm the nervous system and regulate sleep. Jatamansi and Tagara (Indian Valerian) are also powerful Ayurvedic sleep aids. You can try drinking warm milk with nutmeg and turmeric before bed to promote relaxation. Avoid caffeine, spicy foods, and heavy meals in the evening, as they overstimulate Pitta, making it harder to sleep. Instead, opt for grounding, Vata-pacifying foods like cooked grains, nuts, and warm herbal teas.

For better sleep, establish a wind-down routine: oil massage (Abhyanga) with warm sesame oil, light stretching, and meditation before bed can calm Vata energy. Limit screen time at least an hour before sleep and switch to dim lighting in the evening to support melatonin production. Morning sunlight exposure is also crucial—try getting natural light within 30 minutes of waking to help regulate your internal clock. Following these Ayurvedic practices consistently can gradually restore your natural sleep cycle and energy levels.

Dr. Harsha Joy · Answer

In Ayurveda, maintaining a consistent daily routine (Dinacharya) is key to balancing the body's natural rhythms, including the circadian cycle. Ayurveda recommends waking up early, ideally before sunrise, and eating meals at regular intervals, as irregular eating and late-night meals can disrupt your digestion and sleep. Since you’re experiencing sleep disturbances, focusing on calming practices before bed can help, such as drinking warm milk with a pinch of turmeric or using herbs like Ashwagandha, which can promote relaxation and support healthy sleep patterns. Brahmi can also be beneficial for calming the mind and promoting mental clarity. Avoiding caffeine, especially in the evening, is crucial since it can interfere with your body’s ability to wind down naturally. Incorporating practices like oil massage (Abhyanga), gentle yoga, and meditation in the evening can help regulate the nervous system and improve sleep. Additionally, reducing screen time before bed and limiting exposure to artificial light can help restore melatonin production, allowing your circadian rhythm to realign naturally.

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