Your Daily Rhythm Matters More Than You Think

The body does not recognize calendars or deadlines – it responds to light and darkness. Yet we spend most of our time indoors under artificial lighting, where natural light no longer structures our days the way it once did. We have created a world where the default setting is that everything is constantly on and available, disrupting our biological rhythm. We have learned to believe that the more efficient we are, the better we are.

In nature, light and darkness alternate regularly, and the behavior of animals and plants follows this rhythm: at certain times they move, eat, and rest. This same rhythm keeps nature in balance – and also applies to us humans. Yet we constantly disrupt it. Our bodies are not designed to be alert at all hours, but we have quickly adopted the norm of 24/7 productivity. However, rest is not a weakness; it is a biological necessity.

I recently spoke about this with a friend who became excited about optimizing her health by starting to follow a specific circadian rhythm protocol. I was alarmed because I immediately saw two common pitfalls:

1. Following a strict rhythm becomes another obligation in an already performance-driven life.
2. Strict adherence creates additional stress and disrupts hormonal balance – precisely what a natural rhythm is meant to support.

More Natural Rhythm – Better Recovery

I now live in the north, at the edge of a forest by a lake, leading a simple life. Life has changed significantly compared to when I lived in a townhouse in a city, where heat came from the radiators and hot water from the tap. Today my days are structured by numerous household tasks: chopping firewood, heating the house with wood, and carrying water from the lake – there is plenty to do from morning to evening.

I am exposed to daylight throughout the day. In the morning, gathering firewood energizes my body; in the evening, as dusk settles while I heat the outdoor sauna, my nervous system calms down. I can feel the fatigue in my body, and sleep comes easily when I lay my head on the pillow at the end of the day.

When I lived in the city, I occasionally struggled with significant sleep problems: falling asleep was difficult, sleep was fragmented, and my Firstbeat data was filled with red. Moving north quickly eased my sleep challenges. I believe there are three key reasons: regular time outdoors, exposure to natural light, and physical activity during the day all increase sleep pressure, and as dusk falls, my body is naturally ready for rest.

Pause and Reflect on Your Own Rhythm

I would like you to pause for a moment and reflect on your own daily rhythm. Is your day mostly spent in a state of high alert, constantly chasing schedules? Or does your energy fluctuate naturally throughout the day, leaving space to listen to your body’s rhythm? Does your day begin in natural light or in front of a screen? And how does your day end – in dim light or under bright artificial lighting?

Recovery is not meant to begin only when you fall asleep. Ideally, it happens throughout the day in short moments – to balance periods of load and activity. These moments of respite help calm the body and improve nighttime recovery. In most cases, supporting your circadian rhythm doesn’t require adding something more to your days but rather letting go of excessive doing.

Try a letting-go challenge. Don’t add anything new; instead, try removing something:

• No social media before exposure to daylight
• No caffeine in the afternoon
• No screens during the last 60–90 minutes before bedtime
• No work matters or responding to messages after 8 PM
• No major shifts in bedtime on weekends

Even one change can lower your activation level and support your body’s recovery.

What Does Stress Measurement Tell You?

If you have the opportunity to measure stress and recovery, examine the results through the lens of your daily rhythm. Is your body in a constant state of stress or load, or do you have restorative moments during the day? When does your night-time recovery begin? Measurement is not a performance or evaluation – it is a mirror that helps you notice how your daily rhythm and everyday choices affect your body.

Figure 1. Example of the body’s daily rhythm: the goal is to find a balance between stress, recovery, and physical activity. Measurement visualizes when the body is under strain and when it’s recovering.

This is not about performing better, but about respecting the body’s natural rhythm. Small breathing moments, a natural daily rhythm, and awareness of your own energy level support recovery already during the day. The measurement can show how your choices affect your body – but most importantly, don’t forget to listen to yourself. Give your body the permission to live according to its natural rhythm from time to time, and well-being and resilience will follow.

This blog is a translation from Satu Tuominen’s original blog in Finnish.