Circadian Rhythm Disorders
Disruption of your internal body clock affecting sleep timing and quality.
Overview
Circadian rhythm disorders occur when your internal body clock is misaligned with your desired or required sleep schedule. Your circadian rhythm regulates when you feel sleepy and awake over a 24-hour cycle. Disruptions can be caused by shift work, jet lag, irregular schedules, or intrinsic conditions where your clock naturally runs too early (advanced sleep phase) or too late (delayed sleep phase). These disorders cause significant fatigue and can affect health, mood, and performance.
Common Age
Any age; delayed phase common in teens/young adults
Prevalence
Shift work disorder affects 10-40% of shift workers
Duration
Can be managed; some types are chronic tendencies
Common Symptoms
- Difficulty falling asleep at desired time
- Difficulty waking at required time
- Excessive sleepiness during day
- Insomnia symptoms
- Fatigue and low energy
- Poor concentration and performance
- Mood disturbances
- Digestive problems
- Feeling "off" or jet-lagged constantly
Possible Causes
- Shift work (night shifts, rotating shifts)
- Jet lag from travel across time zones
- Irregular sleep schedule
- Delayed sleep phase disorder (night owl)
- Advanced sleep phase disorder (early bird extreme)
- Non-24-hour sleep-wake disorder
- Excessive artificial light at night
- Lack of morning light exposure
- Blindness (can't perceive light cues)
Note: These are potential causes. A healthcare provider can help determine the specific cause in your case.
Quick Self-Care Tips
- 1Get bright light exposure in morning
- 2Avoid bright light in evening
- 3Keep consistent sleep schedule
- 4Use light therapy if recommended
- 5Consider melatonin timing (consult doctor)
- 6Minimize shift work if possible
- 7Adjust gradually when changing schedules
- 8Avoid caffeine in afternoon/evening
Disclaimer: These are general wellness suggestions, not medical treatment recommendations. They may help manage symptoms but should not replace professional medical care.
Detailed Treatment & Solutions
1LIGHT THERAPY
Bright light (10,000 lux) in morning helps advance sleep time. Evening light avoidance helps if you're a night owl. Light boxes are available for home use.
2MELATONIN
Low-dose melatonin (0.5-3mg) taken at strategic times can help shift circadian rhythm. Timing is crucial—consult a sleep specialist for proper protocol.
3CHRONOTHERAPY
Gradually shifting sleep time in the direction your clock naturally wants to go. For delayed sleep phase, this might mean progressively delaying bedtime until you reach desired time.
4SHIFT WORK STRATEGIES
If possible, work consistent shifts rather than rotating. Use bright light during shift. Wear sunglasses on way home. Sleep in dark, quiet room. Short naps before night shifts.
5JET LAG MANAGEMENT
Adjust to new time zone gradually before travel. Seek light at appropriate times in new location. Stay hydrated. Avoid alcohol. Consider melatonin.
6CONSISTENT SCHEDULE
Even on weekends, maintain similar sleep/wake times. Social jet lag (weekend schedule changes) disrupts circadian rhythm.
Important: Always consult a healthcare professional before starting any treatment regimen. The solutions above are for educational purposes and may not be suitable for everyone.
Risk Factors
- Shift work
- Frequent travel
- Irregular schedule
- Adolescence
- Genetic factors
Prevention
- Consistent sleep schedule
- Appropriate light exposure
- Avoid rotating shifts if possible
When to See a Doctor
Consult a healthcare provider if you experience any of the following:
- Sleep timing problems significantly affect work or life
- You can't adjust to required schedule despite trying
- Shift work is causing health problems
- You suspect a circadian rhythm disorder
- Fatigue is severe and persistent
Talk to a Healthcare Provider
If your symptoms are persistent, severe, or concerning, please consult with a qualified healthcare professional for proper evaluation and personalized advice.
Frequently Asked Questions
QWhy am I naturally a night owl?
Some people have delayed sleep phase disorder where their circadian clock naturally runs late. This is partly genetic. You're not lazy—your biology makes you alert later and sleepy later. Treatment with light therapy and possibly melatonin can help shift your rhythm earlier if needed.
QIs shift work bad for my health?
Long-term shift work is associated with increased risks of obesity, diabetes, cardiovascular disease, and some cancers. It also affects mental health and relationships. If you must do shift work, consistent schedules are better than rotating. Prioritize sleep hygiene and regular health checkups.
Related Conditions
Insomnia
Difficulty falling asleep, staying asleep, or waking too early.
Depression
A mood disorder causing persistent feelings of sadness and loss of interest.
Insomnia
Persistent difficulty falling asleep, staying asleep, or getting quality sleep.
Sleep Deprivation
Not getting enough sleep, leading to fatigue, cognitive impairment, and health problems.
Was this information helpful?
Your feedback is anonymous and helps us improve our content.
Medical Disclaimer
The information on this page is for educational purposes only and is not intended as medical advice. It should not be used for self-diagnosis or self-treatment. Always seek the guidance of a qualified healthcare professional with any questions you have regarding a medical condition. If you are experiencing a medical emergency, call your local emergency services immediately.
Information last reviewed: January 2026
This page provides educational information only. It is not medical advice.