Food and Circadian Rhythms: Eating to Feel Energised and Sleep Better
Have you ever noticed how groggy you feel after a late dinner, or how much more energised your day feels when you’ve been in the sunshine in the morning? That’s your circadian rhythm at play — your body’s internal clock that governs not just your sleep-wake cycle, but your hormones, blood sugar regulation, digestion, energy, mood, and even how you process your food. And when it’s in sync, you feel it: better energy during the day, more stable moods, and deeper, more restful sleep at night.
In functional nutrition, we now understand that when you eat is just as important as what you eat. Aligning your eating habits with your natural body clock — sometimes called chrononutrition — can help support metabolism, hormone balance, and overall well being.
Here's how to eat in a way that works with your body’s rhythm, not against it.
Start Your Day with Light, and Breakfast
Your circadian rhythm is heavily influenced by light exposure and food intake within one hour of waking up in the mornings. Cortisol, a hormone that helps you feel awake and alert, naturally peaks in the morning however, what we do or do not do in the mornings impacts this. The first 60 minutes of waking is the ideal time to eat a protein-rich breakfast that also includes some healthy fats, and a lesser amount of (complex) carbohydrates. This helps stabilise your blood sugar and fuel your body and brain for the day ahead.
Morning sunlight (even when there is cloud cover) also plays such a key role here. Exposure to natural light within the first 30-60 minutes of waking helps regulate your internal clock, signalling to your body that it's time to be awake. Pairing a nutritious breakfast with some time outdoors, or by a bright open window, is a simple but powerful way to regulate your circadian rhythm.
Eat in Sync with Your Body Clock
Our bodies are more insulin sensitive earlier in the day, meaning we're better able to metabolise carbohydrates and keep blood sugar levels steady. As the day goes on, that sensitivity decreases — which is why large, carb-heavy meals in the evening can lead to blood sugar crashes during the night and a restless night's sleep.This is not to say you should eat no carbs with your evening meal, but rather just limit the portion to about one fist size and use complex carbohydrates rather than simple or refined options.
Aim to eat your main meals during daylight hours — starting with that protein-rich breakfast within the first hour of waking — and ideally finishing dinner at least 2–3 hours before bedtime. This gives your digestive system time to break down and process your food before melatonin (your sleep hormone) kicks in, allowing your body to focus on rest, repair, and detoxification overnight — rather than digestion.
Avoid Late-Night Snacking
It can be tempting to reach for a snack after dinner, especially if you’re winding down with some TV. But eating too close to bedtime can confuse your body clock and interfere with melatonin production, making it harder to fall and stay asleep.
If you do need a little something in the evening, keep it light, blood sugar-friendly, and easy to digest, such as a small handful of berries with nut butter or coconut cream, or a calming herbal tea with a splash of coconut milk.
Lifestyle Habits That Regulate Your Circadian Rhythm
Food timing is one important factor, but it works best alongside other body clock-friendly lifestyle habits. Here are a few simple ways to stay in sync:
Get morning light: Step outside or sit by a bright open window within an hour of waking.
Move your body: Even light movement like stretching or a walk helps inform your body clock that it’s wake time. This will also energise you and support blood sugar regulation.
Limit blue light at night: Reduce screen time in the evening - this includes TV, phones, laptops and tablets - or use blue light filters to avoid impact on melatonin production. You can also wear blue-light blocking glasses whilst watching TV or using your phone at night. But in the 45-60 minutes prior to bedtime, try to go completely without any screen time.
Stick to a sleep schedule: Aim for a consistent bedtime and wake time, even on weekends.
How JUNIUS Juices Can support a Circadian-Friendly Routine
Cold-pressed, organic, phytonutrient-rich juices can absolutely be part of a circadian-supportive diet — especially when enjoyed earlier in the day and with protein. A juice packed with ingredients like leafy greens, ginger, turmeric, and citrus can be a great way to start your morning, delivering hydration, antioxidants, and plant compounds that support energy and detoxification.
To support balanced blood sugar, pair your juice with a source of protein or fibre — such as having it with or just after your protein-rich breakfast or lunch.
Try to avoid other sweet juices and drinks late in the evening, as a sugar spike before bed can lead to disrupted sleep or nighttime awakenings.
Wrapping Up
Supporting your circadian rhythm isn’t about perfection, it’s about alignment. Making small, consistent choices like eating your meals earlier, balancing your blood sugar, getting morning sunlight, and avoiding food close to bedtime can have a profound impact on your energy, digestion, mood, and sleep. As with all areas of wellness, tuning into your body and building habits that work for your lifestyle is key.
So tomorrow morning, take your breakfast outside, sip a vibrant JUNIUS juice afterwards, and soak up the daylight — your body clock will thank you. We hope this blog post has been helpful!
