Biohack Your Sleep & Energy with Chiropractic Care and Circadian Biology
By Dr Zoe Braund
Want to understand how to use your natural biology, the sun and the dark to reset your sleep, energy and health?
In our recent Circadian Biology webinar, we explore how light, darkness, chiropractic care and daily rhythms can help support your brain, nervous system, mitochondria and overall wellbeing.
This is especially important if you are feeling tired, wired, inflamed, struggling with poor sleep, low energy or ongoing health challenges. It is also incredibly relevant for children with developmental challenges, behavioural issues, learning difficulties or attention struggles.
For the past two years, I have been intentionally optimising my morning light exposure and watching the sunrise almost daily. At home, we have also changed the light we receive after dark by swapping many of our globes to amber and red light, and minimising screens in the evening.
The difference has been profound.
Light is not just something that helps us see. Light is information for the brain and body. You have light receptors in your eyes and skin, and the timing, colour and intensity of light you receive can influence your hormones, sleep-wake cycle, energy production and nervous system regulation.
Morning sunlight helps signal to the brain that it is daytime, supporting healthy cortisol rhythms, mood, alertness and mitochondrial energy. Darkness at night helps support melatonin production, which is essential for sleep, repair and recovery.
The problem is that many of us are getting too little natural sunlight during the day, not enough red and infrared light from sunrise and sunset, and far too much artificial blue light from indoor lighting and screens after dark.
In many ways, light can heal — but the wrong light at the wrong time can also become an invisible stressor.
Simple circadian tips to start today
Try these small changes this week:
See the sunrise or early morning light daily — ideally make it the first light your eyes receive.
Go outside without sunglasses or contact lenses for 15-20 minutes especially at first light
Get natural light on your skin during the day, especially in the morning.
Dim indoor lights after sunset to tell your brain the day is ending.
Minimise screens after dark, or use strong blue-light blocking settings or glasses.
Consider swapping bedroom and lounge room globes to amber or red light to better support your evening wind-down. Amber and red light globes are available from BlockBlueLight Australia.
If you have low Vitamin D, it may be a sign that your body has not been receiving enough safe, regular sun exposure. Rather than only thinking about supplements, it is worth looking at your relationship with sunlight, outdoor time and circadian rhythm.
Your brain, hormones, sleep and mitochondria are designed to work with nature — not against it.