When we think about circadian rhythms, we often think of sleep.

And while sleep is a huge part of the story, circadian rhythms actually control much more. These 24-hour biological cycles influence everything from hormone production and digestion to temperature regulation and immune responses.

So what does this have to do with chiropractic care? A lot more than you might think. Emerging research and clinical experience suggest that the nervous system — the core focus of chiropractic work — plays a vital role in regulating circadian rhythms. That means spinal health and alignment could have ripple effects on how your body keeps time.

In this article, we will explore the connection between chiropractic care and circadian rhythms, highlighting the significance of these rhythms, the role of the nervous system, and how a collaborative approach between lifestyle choices and chiropractic support can enhance your well-being. 

What Are Circadian Rhythms (and Why Do They Matter)

Circadian rhythms are your body’s internal clock system.

Controlled mainly by the suprachiasmatic nucleus (SCN) in the brain, these rhythms tell your body when to wake up, eat, release hormones, and wind down for sleep.

Circadian rhythms play a crucial role in maintaining overall health and well-being by coordinating various physiological processes.

Here’s a closer look at the key functions influenced by these rhythms:

Melatonin Release and Sleep Quality: The SCN signals the pineal gland to produce melatonin in response to darkness, promoting sleepiness. Disruptions in circadian rhythms can lead to irregular melatonin secretion, resulting in poor sleep quality and increased susceptibility to sleep disorders.

Cortisol and Energy Regulation: Cortisol, often referred to as the "stress hormone," follows a circadian pattern, peaking in the early morning to help wakefulness and gradually decreasing throughout the day. This cycle influences energy levels, metabolism, and the body's response to stress. An imbalance can lead to fatigue, weight gain, and other health issues.

Digestive Enzyme Production: The timing of food intake affects the secretion of digestive enzymes and hormones like insulin. Circadian rhythms help synchronize these processes, optimizing digestion and nutrient absorption. Eating at irregular times can disrupt this harmony, potentially leading to gastrointestinal problems and metabolic disorders.

Body Temperature Cycles: Core body temperature fluctuates throughout the day, typically peaking in the late afternoon and dropping at night. This rhythm influences metabolic rate and energy expenditure, and deviations can affect sleep patterns and overall energy levels.

Immune System Timing: The immune system also operates on a circadian schedule, with certain immune responses heightened at specific times of the day. This timing can affect how the body responds to infections and inflammation. Disruption of circadian rhythms can weaken immune function, making the body more vulnerable to illness.

Understanding and respecting our circadian rhythms is essential for maintaining health. Factors such as irregular sleep schedules, excessive exposure to artificial light, and shift work can disrupt these natural cycles, leading to a host of health issues. Adopting lifestyle changes that align with our biological clocks—such as prioritising sleep hygiene, maintaining consistent eating patterns, and minimising light exposure at night—can help reinforce these rhythms and promote optimal health. 

Health Consequences of Disrupted Circadian Rhythms

Sleep Disorders: Irregular sleep patterns can lead to insomnia or other sleep-related issues. Poor sleep quality further exacerbates fatigue and can impact cognitive functions, such as memory and decision-making.

Mental Health Issues: Disruptions in circadian rhythms have been linked to mood disorders, including depression and anxiety. The hormonal and neurotransmitter imbalances caused by irregular rhythms can affect emotional regulation and psychological well-being.

Metabolic Syndrome: A misalignment of circadian rhythms can contribute to obesity, diabetes, and other metabolic disorders. This is often due to altered insulin sensitivity and appetite regulation, leading to unhealthy eating patterns.

Cardiovascular Health: Studies suggest that irregular circadian rhythms can increase the risk of heart disease. Chronic disruptions may raise blood pressure and contribute to inflammation, which are risk factors for cardiovascular issues.

Impaired Immune Function: A well-regulated circadian rhythm is crucial for optimal immune response. Disruptions can weaken the body’s defences, making it more susceptible to infections and illnesses.

How to Maintain Healthy Circadian Rhythms

To promote a balanced circadian rhythm, consider the following strategies:

Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends, to help regulate your body’s internal clock.

Natural Light Exposure: Increase exposure to natural light during the day, especially in the morning. This helps signal to your body when it’s time to be alert and when it’s time to wind down.

Limit Blue Light Exposure: Reduce exposure to screens and artificial light in the evening. The blue light emitted by phones, computers, and TVs can interfere with melatonin production, making it harder to fall asleep.

Mindful Eating: Try to eat meals at regular times each day. Avoid heavy meals close to bedtime to promote better sleep quality.

Physical Activity: Regular exercise can help regulate your sleep-wake cycle. However, avoid vigorous workouts close to bedtime, as they may interfere with your ability to fall asleep.

Stress Management: Engage in relaxation techniques such as meditation, yoga, or deep breathing exercises to help manage stress and promote a sense of calm in the evening.

Chiropractic Benefits That Support Circadian Health

Regular chiropractic care may offer several indirect benefits that support circadian rhythm regulation:

• Better Sleep: Many patients report deeper, more restful sleep after adjustments. Improved spinal alignment may reduce physical discomfort and ease mental tension before bed.
• Hormonal Balance: The nervous system helps regulate cortisol and melatonin cycles. Chiropractic care that supports autonomic function may help stabilize hormonal fluctuations tied to the time of day.
• Pain Reduction: Chronic pain can interfere with sleep cycles and increase nighttime cortisol. By addressing structural imbalances, chiropractors may reduce pain and improve circadian-regulated healing.
• Improved Stress Response: High stress can dysregulate the HPA axis (hypothalamic-pituitary-adrenal), throwing circadian rhythms off course. Chiropractic adjustments often help patients enter a calmer, more balanced state.
• Enhanced Movement and Exercise Tolerance: Regular movement is one of the best tools for reinforcing a strong circadian rhythm. Chiropractic care can improve mobility and make daily movement more accessible.

The Nervous System and Your Internal Clock

Your central nervous system (CNS) acts as a communication highway for circadian timing cues. It not only receives environmental signals (like light and dark) but also helps regulate the release of hormones and neurotransmitters that sync your biological clock.

Chiropractic care focuses on reducing interference in the CNS by:

• Restoring proper spinal alignment
• Reducing sympathetic overdrive (the "fight or flight" state)
• Enhancing parasympathetic activity (the "rest and digest" state)

This autonomic balance is key for maintaining healthy circadian rhythms. For example, when the spine is misaligned or the nervous system is under stress, your body might stay in a heightened state of alertness, which disrupts melatonin production and delays sleep onset.

Chiropractic adjustments, particularly in the cervical and upper thoracic spine, may help restore nervous system function and reduce the stress response. This can set the stage for improved sleep quality, better hormonal rhythm, and reduced inflammation.

Supporting the Cycle: Lifestyle and Chiropractic Together

Chiropractic care is most effective when combined with healthy circadian habits. Here’s how patients can reinforce their internal clock:

• Get natural sunlight early in the day
• Reduce screen time at night or use blue light blockers
• Keep consistent sleep and wake times
• Avoid heavy meals and caffeine late in the day
• Use relaxation techniques (breathing, gentle stretching) before bed
• Schedule regular chiropractic visits to support nervous system balance

This combination of lifestyle awareness and spinal care can help keep your body’s clock ticking smoothly.

We’re Here To Help!

Understanding and nurturing your circadian rhythms through mindful choices in sleep, light exposure, nutrition, exercise, and stress management can lead to a healthier, more vibrant life. Embrace the natural rhythms of your body, and you may find yourself thriving in ways you never thought possible. 

As your local chiropractor for Camira and surrounding areas, we’re here to help! Consider booking appointment online here or give us a call on 07 3381 0440.

Reference:

Zisapel N. Circadian Rhythm Sleep Disorders: Pathophysiology and Potential Approaches to Management. CNS Drugs. 2001;15(4):311-328. doi:10.2165/00023210-200115040-00005

Disclaimer: This blog is for educational purposes only and not intended to diagnose or treat any condition. Consult a qualified healthcare provider for personalised care.