Optimizing Sleep and Health

By: Nellie Gkatzimas

Editor: Ritisha Debnath

Circadian rhythms can best be defined as our bodies' biological, internal clock. Circadian rhythms are an essential part of human wellbeing and functioning. This clock helps regulate our sleep wake cycles and many other internal processes, such as the functioning of our organs. The circadian rhythm is regulated by a small region of the brain called the suprachiasmatic nucleus (SCN). The consistent 24 hour cycle can overall be maintained without outside influences, although there are some ways we can help this cycle run smoother.

There are a few factors that you can contribute to, and aid this cycle in running smoothly. One main factor is light. When light enters our eyes bright and early, it triggers many responses from the SCN, such as suppressing melatonin, increasing alertness, raising body temperature, and signaling the body that it is time to wake up and begin our day. We get a boost of cortisol first thing in the morning which helps us begin our days with alertness and energy. While light intake is one of the most important factors, many other things can affect circadian rhythms, including eating habits, stress, mental health, and many more. Having a consistent sleep wake cycle is an essential part of being mentally and physically healthy.

Specifically, individuals still in their teenage years and even into college need a significant amount of sleep. Keeping consistent schedules can improve metabolism, mood, and overall function throughout the day. Not taking care of this cycle can have detrimental effects on your health. It can lead to issues within different systems of your body like your cardiovascular system, metabolism, gastrointestinal system, endocrine system, and the nervous system. 

Taking care of your circadian rhythm can be challenging—whether you are working or a full time student, your health should be taken seriously. Many of us fall victim to scrolling at night, which disrupts our circadian rhythm. To have an easier time falling asleep it's best to put the phone down and dim the lights leading up to the time you plan to sleep. One of the best ways to realign your circadian rhythm during the day is to go outside as soon as you wake up, and get sunlight into your eyes. This allows you to get sunlight into your retina, activating light sensitive cells that alert the SCN, which runs our body’s clocks. Maintaining this cycle is vital for our overall wellbeing. Taking action now will make you less at risk for developing health issues, and optimize your mental and physical health now! 

Brain Basics: Understanding Sleep | National Institute of Neurological Disorders and Stroke, www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep. Accessed 28 Jan. 2026. 

professional, Cleveland Clinic medical. “What Is Circadian Rhythm?” Cleveland Clinic, 26 Dec. 2025, my.clevelandclinic.org/health/articles/circadian-rhythm.