Your Circadian Rhythm Is More Important Than You Might Think – From A Sleep Scientist

From her background as an elite athlete and coach to her role as a leading scientist at WHOOP, Holmes has always been fascinated by human performance—both mental and physical. And what she’s learned is that your circadian rhythm is the cornerstone of psycho-physiological resilience. In this episode, we’ll dive into what psycho-physiology really means, how your circadian rhythm influences everything from mood to motivation, and how you can optimize it with simple lifestyle modifications.

This field examines how our mental state (psychology) and our physical responses (physiology) interact. For example, how does the quality of our sleep impact our mood? And, how does our mood impact our sleep quality? Or how does heart rate variability (HRV) reflect our resilience to stress? Holmes has spent years studying these connections, especially in athletes, to help them—and us—understand how mental and physical states work together to drive performance.

"Sleep is an output of your circadian rhythm," she explains. "If you want to fix your sleep, you first need to fix your circadian rhythm." In other words, it’s not just about going to bed earlier; it’s about syncing your body’s clock, using natural light cycles and consistent routines.

At night, dimming the lights and limiting screen time helps your body produce melatonin—the hormone responsible for sleep. And, did you know that melatonin isn’t just for sleep? It’s also cancer-protective, metabolism-boosting, and neuroprotective—even more of a reason to put on your blue-light-blocking glasses and start switching off those lights.

Another study found that exposure to light between 11 p.m. and 4 a.m. could lower dopamine release the next day, leading to reduced motivation and reward. This is why setting—and sticking to—a consistent sleep-wake cycle can be so transformative for your mental and emotional health.

When it comes to creating a healthy routine, the magic is in the details. Holmes emphasizes how small, consistent actions can have a big impact on your circadian rhythm and overall well-being. Here are some key areas to focus on:

By focusing on these five pillars, you can create a routine that works with your circadian rhythm, leading to better health, enhanced resilience, and optimized performance.

Kristen Holmes' research reveals that optimizing your circadian rhythm is not just about improving your sleep—it's about enhancing every aspect of your psycho-physiological health. From mental clarity and motivation to physical resilience and long-term well-being, aligning with your body’s natural clock sets the foundation. So, whether you’re looking to boost your workout, focus better at work, or simply feel more energized throughout the day, start by tuning into your circadian rhythm.