As back-to-school routines reset the pace for many households, it’s the perfect moment to look inward and recalibrate your own daily rhythm. While most people focus on to-do lists and productivity hacks, there’s a deeper system quietly running the show: your circadian rhythm. And when it’s off-kilter, everything else—your energy, focus, digestion, mood, even how your skin looks—feels a little off, too.

The good news? You can take back control. Through a practice called circadian optimization, you can sync your internal clock to the natural cycles of light, dark, and nourishment, helping you feel sharper, sleep deeper, and show up more fully in your life.

So whether you’re trying to shake off summer sluggishness, support a growing child’s sleep cycle, or simply find your groove again, this is your invitation to reset with these expert tips from Dr. Christina Rahm.

What is Circadian Optimization—and Why Does It Matter?

Your circadian rhythm is your body’s 24-hour internal clock, regulating everything from hormone secretion and digestion to body temperature and mental alertness. External cues, such as light and food, primarily guide it—and when those cues are inconsistent or unnatural (hello, late-night scrolling and erratic meals), your system suffers.

“Circadian optimization is about realigning your body with the rhythms it was biologically designed to follow,” says Dr. Rahm, scientific researcher and formulator of The Root Brands and Ella Pure. “You don’t have to overhaul your life to feel better—you just have to work with your biology instead of against it.”

Research shows that circadian disruption is linked to everything from impaired cognitive function to metabolic disorders and even chronic disease. The upside? Even small shifts can restore balance.

Quick Tip: If you can only start with one thing, get sunlight within 30 minutes of waking up—even on cloudy days. It’s the fastest way to tell your body, “Hey, it’s go time.”

1. Start with Light—Morning and Night

Light is the master regulator of your circadian rhythm. Natural sunlight triggers cortisol (which helps you wake up) and suppresses melatonin (which makes you sleepy). But blue light from screens at night? It does the opposite.

“Start your day with 10–15 minutes of outdoor light, even if it means sipping coffee on the porch or walking the dog,” Dr. Rahm recommends. “In the evening, dim your lights and unplug early to allow melatonin to rise naturally.”

If your schedule doesn’t allow for early outdoor exposure, consider a full-spectrum light box as a backup. Studies show that using one in the morning can improve mood and alertness in just a week.

Quick Tip: No screen time at least one hour before bed. If that’s too hard, try switching your devices to night mode and consider using blue light–blocking glasses.

Photo Credit: The Root Brands

2. Eat with the Clock

When you eat is just as important as what you eat. Your metabolism follows a circadian rhythm, too. Your digestive system is most active during the day and slows at night. Late-night meals can disrupt sleep quality and affect blood sugar regulation.

“Try to keep meals consistent and finish eating at least two hours before bed,” says Dr. Rahm. “A nutrient-dense breakfast and lunch support energy and focus, while a lighter dinner can support restorative sleep.”

She also emphasizes the role of clean supplementation in bridging gaps. One of her go-to products is Clean Slate by The Root Brands, a detoxifying supplement that helps remove heavy metals and environmental toxins, factors that can disrupt hormonal rhythms and energy cycles.

Quick Tip: Start with a consistent mealtime routine—eat within an hour of waking up and finish dinner at the same time each evening.

3. Sleep Smarter, Not Just Longer

You’ve heard it before—get more sleep. But quality matters more than quantity. Circadian optimization is about aligning your sleep-wake times with your internal clock so your body actually gets the regenerative benefits of deep sleep.

A few strategies:

• Go to bed and wake up at the same time every day, even on weekends.
• Keep your room cool (65–68°F) and dark.
• Avoid alcohol and caffeine late in the day—they suppress REM and slow-wave sleep.

For added support, Dr. Rahm recommends Ella Pure’s Peptide Serum as part of your bedtime wind-down routine. “It’s not just skincare—it’s circadian-aware skincare,” she explains. “Your skin repairs itself at night, and the right ingredients can support that rhythm.”

Quick Tip: Try wearing an eye mask to block out all ambient light. It’s one of the most affordable and easiest sleep upgrades you can make.

4. Move at the Right Time

Exercise is a powerful circadian cue. Morning or afternoon workouts can help boost cortisol levels and improve mental clarity. Evening workouts, however, may delay melatonin production—so skip that 8 p.m. HIIT class if you’re trying to fall asleep earlier.

“If you’re feeling off or sluggish, don’t assume you need to ‘work harder,’” Dr. Rahm advises. “Instead, move with intention and timing—like a brisk walk in the morning or light stretching after dinner.”

Quick Tip: Can’t commit to a full workout? Just 5–10 minutes of movement outside in the morning still counts toward both activity and light exposure wins.

5. Be Gentle with the Transition

Shifting your rhythm doesn’t have to be rigid. In fact, small, consistent changes are more sustainable than trying to overhaul your whole life in one go.

“Give yourself grace,” Dr. Rahm says. “The goal isn’t perfection, it’s progress. Tune into how you feel and adjust accordingly.”

Quick Tip: Use tools that support—not fight—your biology. Whether it’s adaptogens, mindful light exposure, or targeted skincare, circadian optimization works best when integrated seamlessly into your existing lifestyle.

A Better Rhythm Awaits

We live in a world driven by alerts, deadlines, and artificial schedules. That’s why resetting your internal rhythm is one of the most powerful things you can do for your health and happiness, especially when routines shift, like during back-to-school season. And it doesn’t require a wellness retreat or a major change.

It starts with a light-filled morning. A well-timed meal. An early night. And the awareness that your body already knows the beat—it just needs you to listen.