Firstly, before we dive into today’s topic, I want to send all of you, my dear readers, wishes for a wonderful holiday season full of family, friends, gatherings, and laughter.

Also, because we are approaching the New Year, many of us are thinking of a reset in our lives. For some, these personal goals may include changes in diet, lifestyle, exercise or just a desire to get cracking on important health goals you have been avoiding.

Maybe you have decided it is time to get comprehensive lab work done to address underlying concerns, or you have an unmanaged condition that may benefit from nutritional support. In any case, I want to remind you that I am here to help.

My specialty is getting to the root of an individual’s health concerns with a test do not guess, root cause, holistic approach that honors your biochemical individuality and what you know to be true about your body.

So, for the month of January, I am offering a 10% discount on all my nutritional packages for you and anyone you send my way.

At the end of this blog, you can book a free, 20-minute discovery call! Just note in my screening form that you heard about my “get healthy 2026” promotion. Together, we can outline a plan to optimize your health, address any concerns, and get your mojo back ASAP.

Okay, now on to the good stuff!

Circadian rhythms are the body’s 24-hour internal clock that tells us when to wake up, eat, and sleep. Morning light tells your brain, “Wake up, boost energy, and set today’s rhythm,” and evening darkness tells your body, “It’s time to wind down and make melatonin.” The right light at the right time also influences metabolism, mood, sleep, hormone (cortisol and melatonin) balance, and glucose regulation while helping those with seasonal affective disorder or SAD.

A tiny area of the brain, called the suprachiasmatic nucleus or SCN, controls circadian timing, and you can think of it as the conductor of your body’s orchestra. Light coming in through the eyes tells this conductor when it is day or nighttime.

Unfortunately, modern life with artificial light from screens and less time spent outdoors can throw this clock off. When your internal clock gets confused you may notice trouble falling asleep, low energy or mood changes, blood sugar swings and sugar cravings, hormonal difficulties and feeling “off” even with good habits overall.

The great news is that light therapy plus functional nutrition can restore circadian alignment. Sunlight is our original and most powerful clock setter because natural sunlight contains high light intensity, a full spectrum of wavelengths including blue, green, red, and infrared, and light cues will change throughout the day.

Bright light therapy of 10,000 lux using special light boxes is the next best option. It does the best job of mimicking morning sunlight for those that cannot get outside early in the day or live somewhere like Alaska where there may only be 5 hours of light in the winter. However, be aware that bright light therapy provides only a small portion of the full-spectrum light the sun provides, and it will not trigger vitamin D production.

I also want to mention dawn simulators which are devices that gradually increase light in the morning to mimic a natural sunrise. It can gently wake the brain, support a healthy rise in the hormone cortisol, and improve mood and morning grogginess. However, dawn simulators are not bright enough to fully reset the circadian clock or deliver enough blue-enriched light. So, they work as a wake-up cue, but not a full circadian reset tool.

Red light therapy refers to red and near-infrared light and support skin health, mitochondrial function, reduction of inflammation, as well as a reduction in muscle and joint discomfort. Red light therapy is available in a variety of devices designed for targeted and full body treatments. However, red light therapy does NOT reset circadian rhythms.

Sleep is a big problem for many of my clients and light therapy can be a game changer. Personally, I have done an in office and at home sleep study. I have no trace of sleep apnea, restless leg syndrome, or any other common issue. However, I do have insomnia. Of course, there are medications and supplements to support this, however, what has helped me the most is establishing a set bed and wake time and making sure I am getting at minimum 15 minutes of outdoor light first thing in the morning.

So, here is my personal routine to address my sleep challenges:

Morning routine:

1. 10-30 minutes of outdoor light right around sunrise. I have grown to love this routine, and when it is cold I bundle up with warm clothes and a blanket and enjoy my one cup of organic, fair-trade coffee. I savor the sunrise and enjoy observing the birds and animals waking up.
2. I make sure to hydrate with electrolytes to support adrenal rhythms and function.
3. Exercise comes next to wake up my brain and body.
4. Later in the morning, I have a protein rich breakfast to support neurotransmitter production and muscle protein synthesis.

Evening wind-down:

1. Reduce blue light exposure from screens two hours before bed.
2. I have dinner around 6 p.m. so I am not going to bed with a full stomach which can disrupt sleep cues.
3. After dinner, I take calming supplements like l-theanine and magnesium glycinate to help my nervous system settle down.

How food and nutrition support the body’s clock:

1. Meal timing matters just as much as what you eat:
   1. Your organs have their own “mini clocks” that rely on the timing of meals.
   2. Eating late at night confuses the body and disrupts sleep and digestion, and in addition, it interrupts the crucial repair and maintenance work the body does between 11 p.m. and 2 a.m.
   3. Eating nutrient dense meals helps balance blood sugar and energy.
2. Nutrients that support healthy circadian rhythms:
   1. Tryptophan-rich foods like turkey, pumpkin seeds, and oats help make melatonin.
   2. Magnesium from spinach, almonds and beans calms the nervous system.
   3. B vitamins from whole grains, eggs, and legumes help the body make energy.
   4. Omega-3’s in salmon, walnuts, and chia, support brain and eye health.
3. Gut health also follows a daily rhythm:
   1. Gut bacteria have their own day-night cycles.
   2. When the gut is out of sync, digestion and mood can feel sub optimal.
   3. Fiber, colorful plants, and fermented foods help with digestive rhythms.
4. Who can benefit the most from light therapy:
   1. Those who struggle with sleep.
   2. I always tell my clients; no sleep means no body wide repair!
   3. Anyone feeling low energy throughout the day.
   4. Those with seasonal mood changes.
   5. Shift workers.
   6. People looking to support metabolism and hormone balance.
   7. Anyone wanting a free, simple, natural reset.

In sum, light therapy and nutrition timing are natural and free tools that help your body work with its internal clock instead of against it.

If you are willing to incorporate new daily habits, you can easily improve sleep, mood, energy, and overall health. The more we align with nature and its natural rhythms, the more energized and positive we feel with less cravings and more motivation. Hang in there, solstice is on its way bringing more light into our lives. Happy Holidays.