Our bodies are beautifully connected to the rhythms of nature, guided by cycles that regulate everything from our energy levels to our hormonal balance. Just as the seasons shift and the moon waxes and wanes, our biological design follows its own innate patterns including our circadian rhythm, essential for regulating sleep, metabolism, and hormone production.

We have evolved to live in alignment with these natural cycles and dependent on them for over-all wellness and guidance. When our natural cycles are in sync, we experience vibrant energy, mental clarity, and balanced hormones.

The menstrual cycle is another natural rhythm, with an ebb and flow of reproductive hormones as the moon itself contracts and expands with the four phases of its cycle.

I like to think about the sun cycle as a guide for our circadian rhythm and the lunar cycle as our guide for our menstrual cycle. These natural cycles unfold parallel to our own biological and energetic phases.

The Sun → Circadian Rhythm

The Moon →Menstrual Cycle

For women, this means we experience mind / body / energy shifts throughout the month and larger shifts throughout the year.

Circadian Rhythm –> daily rise and set of the sun and its quarterly changes throughout the four seasons of the year

Menstrual Cycle –> weekly ebb and flow of the four lunar phases within it’s monthly cycle

Our menstrual cycle is deeply connected to our circadian rhythm and when either is misaligned, hormone imbalances, irregular menstrual cycles, and fertility challenges can arise.

What Is Our Circadian Rhythm?

The circadian rhythm is a 24-hour biological cycle that responds primarily to light and darkness cues, more specifically to the different wavelengths within the light spectrum throughout the day.

Our bodies are intricately designed to activate & regulate various physiological processes

Including–>> our Circadian Rhythm: the internal system that governs processes like our sleep-wake cycle, hormone production, metabolism, and overall bodily functions.

We need exposure to the different light waves across the spectrum throughout the day

WHY?

…because each wavelength is responsible for regulating different biological processes.

I have been making time to go outside through out the day, even for a few minutes, taking calls outside, enjoying a meal outside, stretching or doing breathwork, all things I would have done indoors before, I am mindful to take it outside.

And.. I love a healthy excuse to sun bathe. No we’re not talking, skin frying, cancer-causing sunbathing, but small increments of sun exposure to stimulate our biological functions.

Consider that humans evolved to exist outdoors. We did not evolve to live indoors, sheltered from nature, but rather we adapted to live with nature.

Disruptions to the circadian rhythm can lead to imbalances in hormones, affecting your menstrual cycle and fertility.

Disruptions to our Circadian Rhythm

• artificial light
• stress
• processed foods
• non-organic foods
• dehydratrion
• waking late in the day
• poor sleep, irregular sleep pattern
• eating & drinking from plastic containers
• non-natural cosmetics- full of hormone disruptors, chemicals, and perfumes

Four Simple Ways to Calibrate Your Circadian Rhythm and Balance Your Hormones

To support a healthy circadian rhythm and promote optimal hormone balance and fertility, consider the following tips:

1. Sun:

Ensure exposure to natural daylight during the day, as it helps synchronize the circadian rhythm

Take advantage of the different light wavelengths throughout the day

Enjoy the sunrise and sunset

I’ve been practicing intention setting with the sunrise and practicing reflection with the sunset.

I’ve been making an effort to greet the sun every morning, sure it was effortfull at the beginning but now it is something I look forward to.

I loooove to get outside with my coffee to watch the sunrise, the light, the color, the birdsong, the fresh cool air that smells so good…all of it is divine.

2. Nourish:

Eat whole, plant based foods

Drink quality water

Balance your body’s pH with whole foods, quality water, & fermented foods like kombucha, yogurts, pickled foods, apple cider vinegar.

3. Movement:

Exercise practice either daily or 2-4x/week

Avoid sitting for longer than 90 mins (at most) at one time, so take breaks after about an hour or so of sitting

Do what makes you happy, do not force yourself to do something that doesn’t bring you joy

4. Sleep:

Maintain a consistent sleep-wake schedule, aiming for 7-8 hours of quality sleep each night

Create a sleep-friendly environment, ensuring your bedroom is cool, dark, and quiet

Limit exposure to bright lights, particularly blue light emitted by electronic devices, in the evening hours before bed

Sunset ritual, nightly routine to signal your body that it’s time to wind down

One of the key hormones affected by our circadian rhythm is melatonin

Melatonin helps regulate reproductive hormones, such as follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which are essential for ovulation and menstrual cycle regulation.

Melatonin levels are affected by our sleep patterns and stress triggers. Poor sleep can affect the follow nights sleep and our fertility for the following 4-12 weeks!

A return to our primal selves: A biology based and intuitively guided approach to wellness

While these four ways to calibrate your circadian rhythm are simple, I have worked with dozens of women seeking to address issues like infertility and pcos who have been able to make small shifts in their lifestyle and experience improved health.

When I work with women that are struggling with issues like hormone imbalance, we always start with the foundations–> We look to nature first.

A return to our primal selves.

If you are seeking to feel good in your body, prepare for conception, or recover in postpartum, begin with the basics-Sun, Sleep, Food, & Movement

We need to properly nourish the body, support the systems that regulate the production and transport of that nourishment, and we need to move to support the transport system that is our blood & endocrine system.

Integrated. The four are related.

Meaning a deficiency in one can have a drastic impact on the rest.

When we live in resistance to these natural cycles we contribute to the disruption of our biological systems including processes that support hormone balance.

If you’re still reading this, Thank Yourself for investing the time to learning about your body. Reclaiming body literacy and reclaiming autonomy in your health.

aaand…if you want to continue your evolution please accept this Free Cycle Guide that will help you live in alignment with your body’s natural rhythms.

RELATED: Simple and Natural Ways to Support Natural Hormone Balance