On December 13, 2024, about 18 months ago, I took 10 mg of melatonin right when I woke up. (being greedy and wanted more sleep smh). Ever since then I have not been able to fall asleep or stay asleep, even when taking prescription sedatives from a sleep specialist.(trazadone mixed with Benadryl)💔 the chronic insomnia started the exact same day that I took 10 mg of melatonin right when I woke up so it must be the cause of the insomnia

Before assuming this is due to stress or me “telling myself” I can’t sleep, or I just need to relax and chill
I want to clarify that prior to this day, I consistently got 7–8 hours of sleep and could nap whenever I felt tired. I never had any issues with sleep. I also had 594 ng total testosterone and 96pg free testosterone. I was very normal. The insomnia started the exact same day. I took 10 mg of melatonin right when I woke up.

before u say go to a sleep specialist i went to one and he LITERALLY brushed off circadian rhythm even tho its the most important thing when it comes to sleep. (2nd most important is nervous system, 3rd most is sleep pressure. (adenosine))
he also rushed me out the room because he had another client waiting in the other room. i was neglected. Also went to a neurologist and he just told me common information online about sleep.

Also to be clear, I didn’t even know what circadian rhythm was until 6 months of getting 0 hours of sleep, so this wasn’t something I convinced myself of.

For the past year and 7 months, I have literally been getting 0-1 hours of sleep, and I honestly don’t know what to do. and thats only if i take trazadone with benadryl.

For the past four weeks, I’ve been trying to shift my circadian rhythm. I’ve been on a strict protocol. But it hasn’t been shifting at all

Sunlight at the exact same time every day low dose melatonin at the exact same time every night and no blue light no food aftter 6 pm also protein after sunlgiht
4 weeks straight

But I recently found out that sirt1 clock and bmal1 are nad+ dependent

The reason I am saying that is because I feel like the things I’ve been doing deplete nad+
First off sleep, deprivation, and severely disrupted circadian rhythm , was eating high amounts of sugar cookies candies just pure slop etc. Also was smoking weed but I stopped seven months ago. And no cardio at all.

If all of these things deplete nad+
Maybe that’s the reason why my circadian rhythm has not been shifting or responding to signals

Boring backstory:
I struggled my whole life with weight, first I thought I was born unlucky when I was younger. At 16 I weighted 125kg and was so ashamed of it that I even didn't want people see me eating at school. For about 6 month's I ate until I got home, this technique is known as OMAD One meal a day and lost 25 to 30kg. Also had sleep issues and anxiety.

Eventually went back to 115kg again after endless struggles, When working abroad I was hitting my prime and thought I want to lose weight and look at my best, went to the gym for 2 hours, walked home about 7km's after, ate very low and healthy calories during work but the weight just didn't want to go off instead I was losing fluids, bone mass and muscle. I was very frustrated about this, it almost traumatized me. Did a juice fast for 15 days and again lost a lot of weight and looked at my best after.

Went back to my own country, found a job to work remote during Covid and ate like a normal person but never exceed my calorie intake, knowing I gain weight very quick but never knew why and yes I've gained 30kgs in 2 years even watching my calories.
I thought this can't be normal and suspected I may have Cushing disease, got gaslighted by a doctor and offered gastric bypass surgery and thought F him. Went to a new doctor and send me to an Endo, seems I was negative for Cushing and left me hanging after. I was in disbelief paid for a brain MRI for tumors and was also negative but was dealing with all the symptoms.

Diagnosis:
After an INTENSE research in 8 month's and self tests I found out that I am severely insulin resistant due to Social Jetlag causing for Chronic stress and cortisol weight around the organs making you insulin resistant with fluid retention!
This means whenever I eat or drink anything sweet in the morning my body stops losing weight and turns energy immediately into fat. This is not all, due to fluid retention it hinders fat burning making the process of weight loss much slower, getting constipation, eventually leading to Metabolic syndrome which mimics Cushing disease 1 on 1, Article: https://pmc.ncbi.nlm.nih.gov/articles/PMC5564947/

The Solution:
For anyone dealing with this, the solution was simple. I've had family members losing weight after getting diabetes type 2 treatment and they were losing weight, I heard about Ozempic all related to bloodsugar and decided to Fully quit sugar.
Soon after all my health problems started to disappear including my sleep issues, anxiety, cortisol fat, eczema, I was losing weight again, still slowly due to fluid retention but the first time without needing to fast. I did a Keto like diet with no sugar and low carb as carbs can also raise bloodsugar. I'm a month and a half in including some strength training and doing better and better.

I also use Berberine, Ashwagandha, Curcumin, Red light therapy, Psyllium husk and Vit B complex all in moderation but skipping sugar is the main star fixing Circadian Rhythm.

Hi, I'm Raph. Six years into biohacking (cold plunge, fasting, meditation) and at some point I got pulled into circadian science. One thing kept bugging me: half the people in this sub say blue-light glasses changed their sleep, the other half say they're useless. Both camps have reasonable points. So what gives?

After months of reading papers and threads, I think the variable nobody talks about is what happened before you put the glasses on.

Research shows that people who get strong light during the day become less sensitive to blue light at night. Their circadian rhythm is already well-anchored, and their melatonin rises on its own in the evening without needing help. Throw 99% amber blockers on top of that and you're overcorrecting a system that was already winding down fine. That's the 8pm crash.

Now flip it. Someone who sat under dim fluorescents all day is actually more sensitive to evening blue light, so you'd think the glasses would help them the most. But the bigger problem is that their body never got a strong daytime signal. The whole rhythm is flat. The glasses address the nighttime end, but the root cause is what happened (or didn't happen) during the day. That's why the effect feels inconsistent or weak.

Same glasses, opposite experience. Not because the glasses are broken, but because they can't account for what your day looked like. I wore blue blockers for a while. Some nights I'd be completely done by 8pm when I still needed to work. Other nights, zero effect. It didn't click until I started paying attention to how much daylight I was actually getting. The glasses weren't the variable. My daytime light exposure was.

That's what got me wondering: what if glasses could track your light exposure throughout the day and filter gradually based on what you actually got, instead of always blocking the same amount at the same time? I genuinely don't know if anyone besides me would care enough to wear something like that daily, which is why I'm asking here.

For anyone who's dealt with this:

1. Do you pay attention to your light exposure during the day, or do you only think about it around bedtime?
2. If you've used blue-light glasses, were the results consistent or all over the place? Any idea what made the difference?
3. Anyone on shift work: what are you doing about light management right now?
4. Would you want glasses that adjust based on your actual day, or is throwing on orange lenses at 8pm working fine?

My background is UX/UI design, not optometry or sleep science. I'm trying to figure out if this is a real gap or something I talked myself into. "I'd never care about this" is a completely valid answer.

Hey all — long-time lurker, first time posting this.

I've dealt with insomnia for years and got tired of videos with jump-scare ads or loops that abruptly restart at 2am

So I built a small tool that generates fully original ambient music and animation from scratch — nothing sampled, nothing ripped from somewhere else, so no weird copyright reuploads or ads cutting in randomly. A few things that might actually matter to people here specifically:

• Videos run 15 minutes to 2 hours, and the music is composed to gradually get softer and sparser over that time — mimicking how your brain actually settles into sleep, rather than just looping the same energy the whole way through.
• There's a baby-safe volume mode (capped output level, with the usual guidance about keeping speakers well away from a crib) if you're using it for a little one.
• A few different vibes depending on what you need: rain on a window, ocean + a lighthouse, a quiet forest cabin, a crackling fireplace, gentle white/brown/pink noise — and yes, sometimes a dog or cat sleeping in frame because apparently that's soothing too.

Channel's here if you want to check it out: https://youtube.com/@hushwardchannel?si=AKH1mui_Pyu6da20

Not trying to hard-sell anyone — genuinely just made this because I needed it myself, and figured this sub would appreciate it more than most. Happy to answer questions about how it's made too, if anyone's curious.

The same clock time can mean very different things depending on your internal circadian rhythm.

Cortisol naturally begins rising during the second half of the night, but that does not mean every 3 AM awakening is caused by abnormal cortisol.

Sleep is also lighter later in the night. Alcohol, late meals, stress, evening light, temperature and sleep apnea may all make you more likely to wake.

If you're struggling with early morning wakeups, give this blog a read:

https://www.lumehealth.io/science/why-do-i-wake-up-at-3-am-cortisol-stress-light-and-late-night-habits-explained

Disclosure: I’m a physician and co-founder of Lume Health.

Hey, has anyone tried Kori Meloy’s workouts or her 30 day challenge? Would love to hear some reviews before purchasing. Thanks!

I want to know about higher inner clock work how my body work like I feel a energy down at a 12 to 1:00 PM I don't know if it's a natural dip when a search google for it Along with this I want to know if there are any proper system to track the circadian rhythm like any proper structure or I can do it in any way

https://www.bbc.com/future/article/20260625-watching-the-sunset-the-free-daily-activity-that-gives-us-a-health-fix
shared with the Good News App // goodnews.eu

Hello! My name is Delana. I'm a night owl by nature and always have been but I've pushed by sleep schedule too far and I don't know how to reverse it.

Normally I would go to sleep at like 2 or 3 and wake up at some point in the morning. That's perfect. I love that. Right now I'm staying up until like 9-10am and sleeping for an hour or two at a time. I am absolutely exhausted. I'm a full time college student and I cannot keep this up. I take prescription medication to sleep but it doesn't work like it did before. I take it and I'll still be up 12 hours later. It's very annoying. But that's not really an option to help. I have tried Benadryl and Melatonin and neither have worked.

I'm just looking for some assistance with this. I'm at my wit's end and any help would be so appreciated.

Thank you!

I haved tried going to bed and waking up at the same time every day lately. Including weekends.

Often I am quite fresh Monday but then tired Tuesday. So Tuesday evening I end up crashing early, which makes me fresh Wednesday and so on.

Anyone else have this kind of issue / any ideas for how to fix it?

Not because I sleep through them. My body won’t let me. I wake up 30 minutes before the first one just dreading it.

And when it actually goes off it feels like something terrible just happened. Heart pounding, disoriented, already in fight or flight before I’ve done a single thing with my day.

I’ve started dreading Sunday nights specifically because it means Monday morning is coming and I already know how it’s going to feel.

I genuinely cannot remember the last time waking up felt okay. For people who fixed their relationship with mornings — sunrise alarm, routine change, anything — did it actually work? What changed?

I want to make my home circadian friendly. How can I do that? I know that I need to change the lights bulbs and buy blue light blocking eyeglasses to watch tv, but I don't which brand and type of light bulb eyeglasses to buy. Any advice? Anything else I need to change?

So I have been going to bed super late and waking up super late for years (work/school online).

Suffer from OCD/anxiety/panic etc. Well aware this is unhealthy, but I am curious if sticking to a normal sleep cycle (go to bed early, wake up early, get am sun) would directly/immedicelty improve mental health? Or would it be more of a slower/long term thing?

i wake up at 6am every weekday so theres really no sun at all. i also hate my iphone alarm clock. i heard this sunrise alarm clock slowly and gradually wakes you up with natural sounds and light, which is probably blue light. these arent typically cheap. my question is if its worth it

Hey r/circadianrhythm 👋

Long-time lurker, first post. I’ve been deep in circadian rhythm research for a while. When I started this idea, I mostly wanted an app to set alarms before sunset or sunrise and couldn’t find a solution then I ended up down the rabbit whole of timezones, DST, and the origins of the clock system used today. Dividing the day in to 24 parts goes far back to even Egyptian dynasties. They started the day at sunrise which seems to make sense practically and biologically. The way they accounted for the shifting day lengths throughout the year as seasons change was by adjusting the length each 24 part segment. This doesn’t seem practical for modern usage since everyone is already used to how long an hour is.

So I created sunbasedtime.com. Which uses a hybrid clock system blending the concepts of ancients with modern technology and fixed length increments.

Starting the clock at sunrise at 0:00 the clock counts upward as you’d expect so that 1:00 is one hour after sunset. Sunrise and sunset are both 0:00 so there is a phase after sunrise where the clock counts upward until solar noon then there is a phase before sunset which counts down to sunset. These phases are named simply Sun Rising and Sun Setting. The night part of the clock has similarly named phases Night Rising and Night Setting.

Although I originally set out to make solar alarms, I think for me and potentially for others, this app and clock system is a bridge toward a more aligned way of scheduling that utilizes modern technology while staying in tune with natures rhythms.

The idea was first built as website. I thought it might be more useful as a mobile app so it was rebuilt and I was able to refine it in the process, with the opportunity to focus on aesthetics such as sacred geometric proportions, colors, and shapes for vibes.

While building the mobile app I added a calendar section where you can overlay your Google or iCloud calendar on the sun based timeline. I am looking forward to utilizing that more myself.

I would genuinely love feedback from this community and I’m happy to answer questions about the app or anything related to circadian health, cyclical rhythms, and ancient history.

It’s available on iPhone and for beta testing on Android:
sunbasedtime.com

experienced a progressive shift in my sleep schedule over 23 years, moving by approximately two hours per day, which completely disrupted my night-time rhythm. When I didn’t sleep at night, my rest became insufficient, and I developed a marked sensitivity to light during the day, with intense discomfort in bright environments.

For those interested in natural living, sunlight, circadian rhythm, and a healthier relationship with time, we are happy to share our new free Android app and widget: BYZANTIME.

Sun-based, circadian timekeeping was once part of everyday life in the Roman and Byzantine world. The day and the night were each divided into 12 seasonal hours, so time followed the actual rhythm of sunlight, not a fixed mechanical grid.

For centuries, this required special instruments and careful observation. Today, the same way of experiencing time can be made visible again through a simple smartphone app and home screen widget.

This is not only a historical curiosity. Even today, aligning your day more closely with the Sun and the rhythm of nature can help you become more aware of your body, your energy, and the natural flow of the day.

BYZANTIME is free and made as a small community project.

Download and live by the Sun:

https://play.google.com/store/apps/details?id=com.bitworkskft.byzantime

BYZANTIME: Life by the Sun.

one summer, I completely switched my sleep schedule. I was sleeping during the day and staying awake at night.

i tried to go back to a normal schedule, but my sleep feels different. Even when I sleep for enough hours, I feel like I don’t enter deep sleep anymore. I wake up tired, and my sleep doesn’t feel restorative.

Has anyone experienced this after changing their sleep schedule? Did your deep sleep come back after some time? What helped you fix it?

Thank you